CHEST AND BICEPS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal and whey protein and milk.

Meal number two pre-workout EAA and creatine.

Meal number three post-workout EAA and leucine.

Meal number four chicken breast, corn and pasta.

Meal number five whey protein with milk.

Meal number six tofu, asparagus, green olives and rice.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Barbell bench press three sets of six repetitions.

Barbell incline bench press five sets of twenty repetitions.

Machine chest incline five sets of twenty repetitions.

Machine chest press five sets of twenty repetitions.

Dumbbell incline flyes five sets of twenty repetitions.

EZ-bar curl three sets of six repetitions.

Barbell curl five sets of  twenty repetitions.

Alternate hammer curl five sets of twenty repetitions.

Reverse barbell curl five sets of twenty repetitions.

Machine preacher curl five sets of twenty repetitions.