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.

Meal number four chicken breast, veggie mix and rice.

Meal number five whey protein with milk.

Meal number six chicken breast pasta salad.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Standing barbell shoulder press three sets of six repetitions.

Dumbbell press four sets of twenty repetitions.

Standing side lateral raises four sets of twenty repetitions.

Machine shoulder press four sets of twenty repetitions.

Internal rotation with cable four sets of twenty repetitions.

Barbell shrugs three sets of six repetitions.

Barbell upright rows in the Smith Machine (wide grip) four sets of twenty repetitions.

Cable rope rear delt row four sets of twenty repetitions.

Barbell upright rows (behind the back) four sets of twenty repetitions.

External rotation with cable four sets of twenty repetitions.