CHEST AND BICEPS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one bananas and blueberries and whey protein with milk.

Meal number two pre-workout EAA and creatine.

Meal number three post-workout EAA and leucine.

Meal number four minced beef and pasta.

Meal number five whey protein with milk.

Meal number six chicken breast, broccoli and pasta.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Barbell bench press three sets of six repetitions.

Barbell incline bench press four sets of twenty repetitions.

Machine chest incline press four sets of twenty repetitions.

Machine chest press (close grip) four sets of twenty repetitions.

Machine chest decline press four sets of twenty repetitions.

Alternate hammer curls three sets of six repetitions.

EZ-bar curls four sets of twenty repetitions.

Seated dumbbell curls four sets of twenty repetitions.

Reverse barbell curls four sets of twenty repetitions.

Barbell curls four sets of twenty repetitions.