SHOULDERS

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 salmon and rice.

Meal number five whey protein with milk.

Meal number six eggs, avocado, bell pepper and potatoes.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Standing barbell shoulder press three sets of six repetitions.

Standing press behind the neck five sets of twenty repetitions.

Dumbbell press five sets of twenty repetitions.

Dumbbell front raise four sets of twenty repetitions.

Internal rotation with cable four sets of twenty repetitions.

Barbell shrugs three sets of six repetitions.

Barbell upright rows five sets of twenty repetitions.

Cable rope rear delt row five sets of twenty repetitions.

Seated bent over rear delt raise five sets of twenty repetitions.

External rotation with cable four sets of twenty repetitions.