BACK AND TRICEPS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal and whey protein. 

Meal number two EAA and creatine.

Meal number three EAA. 

Meal number four chicken thigh, black olives, asparagus and bulgur.

Meal number five whey protein.

Meal number six chicken pasta salad.

Meal number seven whey protein.

WORKOUT ROUTINE

Barbell deadlift three sets of twenty repetitions.

Bent over barbell row four sets of  twenty repetitions.

V-Bar pulldown four sets of twenty repetitions.

One-arm dumbbell row four sets of twenty repetitions.

Seated back extension four sets of twenty repetitions.

Triceps pushdown four sets of twenty repetitions.

Bench dips four sets of twenty repetitions.

Bar dips four sets of twenty repetitions.

Triceps pushdown v-bar four sets of twenty repetitions

Triceps overhead extension with rope four sets of twenty repetitions.

Wrist rotations with straight bar eight sets of twenty repetitions.

Finish with ten minutes of cardio.

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.

Meal number four chicken, aragula, onions  and potatoes.

Meal number five beef, aragula and potatoes.

Meal number six casein protein pudding.

WORKOUT ROUTINE

Barbell bench press four sets of twenty repetitions.

Barbell incline bench press four sets of twenty repetitions.

Incline dumbbell press four sets of twenty repetitions.

Cable machine chest press four sets of twenty repetitions.

Incline dumbbell flyes four sets of twenty repetitions.

EZ-bar curl four sets of twenty repetitions.

Cable barbell curl four sets of  twenty repetitions.

Alternate hammer curl four sets of twenty repetitions.

Reverse barbell curl four sets of twenty repetitions.

Barbell preacher curl four sets of twenty repetitions.

Calf raises eight sets of twenty repetitions

Finish with ten minutes of cardio.

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 salmon, aspargus and sweet potato.

Meal number five whey protein with milk.

Meal number six salmon salad pasta.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Standing barbell shoulder press three sets of six repetitions.

Barbell front raise four sets of twenty repetitions.

Standing side lateral raises four sets of twenty repetitions.

Standing barbell press behind neck four sets of twenty repetitions.

Internal rotation with cable four sets of twenty repetitions.

Barbell shrugs four sets of twenty repetitions.

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

Revers machine flyes four sets of twenty repetitions.

Seated bent over rear delt raises four sets of twenty repetitions.

External rotation with cable four sets of twenty repetitions.

Wrist rotations with straight bar.

Finish with ten minutes of cardio!

LEGS AND ABS

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 chicken, black olives and pasta.

Meal number five whey protein with milk.

Meal number six beef pasta salad.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Barbell full squat three sets of six repetitions.

Machine leg press four sets of twenty repetitions.

Walking lunges four sets of twenty repetitions.

Lying leg curls five sets of twenty repetitions.

Leg extensions five sets of twenty repetitions.

Smith machine standing calf three sets of six repetitions.

Calf press on the leg press four sets of twenty repetitions.

Calf press on the cable machine leg press four sets of twenty repetitions.

Seated calf raise machine four sets of twenty repetitions.

Cable machine standing calf four sets of twenty repetitions.

Ab crunch machine four sets of twenty repetitions.

Ab roller four sets of twenty repetitions.

Finish with ten minutes of cardio!

BACK AND TRICEPS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal and whey protein. 

Meal number two EAA and creatine.

Meal number three EAA. 

Meal number four falafel and rice.

Meal number five whey protein.

Meal number six chicken pasta salad.

Meal number seven whey protein.

WORKOUT ROUTINE

Barbell deadlift three sets of six repetitions.

Barbell row four sets of  twenty repetitions.

V-Bar pulldown four sets of twenty repetitions.

One-arm dumbbell row four sets of twenty repetitions.

Seated back extension four sets of twenty repetitions.

Triceps pushdown four sets of twenty repetitions.

Bench dips four sets of twenty repetitions.

Bar dips four sets of twenty repetitions.

Triceps pushdown v-bar four sets of twenty repetitions

Triceps overhead extension with rope four sets of twenty repetitions.

Wrist rotations with straight bar eight sets of twenty repetitions.

Finish with ten minutes of cardio.

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.

Meal number four chicken, green beans and pasta.

Meal number five whey protein with milk.

Meal number six minced meat, green peas and potatos.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Barbell bench press four sets of twenty repetitions.

Barbell incline bench press four sets of twenty repetitions.

Cable cross four sets of twenty repetitions.

Cable machine chest press four sets of twenty repetitions.

Dumbbell incline flyes four sets of twenty repetitions.

EZ-bar curl four sets of twenty repetitions.

Cable barbell curl four sets of  twenty repetitions.

Alternate hammer curl four sets of twenty repetitions.

Reverse barbell curl four sets of twenty repetitions.

Barbell preacher curl four sets of twenty repetitions.

Calf raises eight sets of twenty repetitions

Finish with ten minutes of cardio.

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.

Meal number three post-workout EAA.

Meal number four salmon, aspargus and rice.

Meal number five whey protein with milk.

Meal number six salmon salad pasta.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Standing barbell shoulder press four sets of twenty repetitions.

Barbell front raise four sets of twenty repetitions.

Standing side lateral raises four sets of twenty repetitions.

Standing barbell press behind neck four sets of twenty repetitions.

Internal rotation with cable four sets of twenty repetitions.

Barbell shrugs four sets of twenty repetitions.

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

Revers machine flyes four sets of twenty repetitions.

Seated bent over rear delt raises four sets of twenty repetitions.

External rotation with cable four sets of twenty repetitions.

Wrist rotations with straight bar.

Finish with ten minutes cardio!

LEGS AND ABS

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.

Meal number three post-workout EAA.

Meal number ground beef, green peas and rice.

Meal number five whey protein with milk.

Meal number six chicken, green peas and rice.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Barbell full squat three sets of twenty repetitions.

Machine leg press four sets of twenty repetitions.

Walking lunges four sets of twenty repetitions.

Lying leg curls five sets of twenty repetitions.

Leg extensions five sets of twenty repetitions.

Smith machine standing calf three sets of six repetitions.

Calf press on the leg press four sets of twenty repetitions.

Calf press on the cable machine leg press four sets of twenty repetitions.

Seated calf raise machine four sets of twenty repetitions.

Cable machine standing calf four sets of twenty repetitions.

Ab crunch machine four sets of twenty repetitions.

Ab roller four sets of twenty repetitions.

Finish with ten minutes cardio!

BACK AND TRICEPS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal and whey protein and milk. 

Meal number two EAA.

Meal number three EAA. 

Meal number four lean beef, broccoli, onions and pasta.

Meal number five whey protein with milk.

Meal number six lean beef, broccoli and rice.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Dead lifts three sets of twenty repetitions.

T-bar rows four sets of twenty repetitions.

Chins four sets of ten repetitions.

Seated cable rows four sets of twenty repetitions.

Standing good mornings four sets of twenty repetitions.

EZ-bar skullchrushers four sets of twenty repetitions.

Triceps pushdown rope attachment four sets of twenty repetitions.

Cable one arm tricep extensions four sets of twenty repetitions.

Reverse grip triceps pushdowns four sets of twenty repetitions.

Triceps overhead extension with rope four sets of twenty repetitions.

Wrist rotations with straight bar four sets of twenty repetitions.

Finish with ten minutes cardio!

CHEST AND BICEPS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal and whey protein with milk.

Meal number two pre-workout EAA.

Meal number three post-workout EAA.

Meal number four tofu, asparagus and bulgur.

Meal number five whey protein with milk.

Meal number six chicken breast, green beans and bulgur.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Barbell bench press four sets of twenty repetitions.

Barbell incline bench press four sets of twenty repetitions.

Incline dumbbell press four sets of twenty repetitions.

Dumbbell flyes four sets of twenty repetitions.

Around the worlds four sets of twenty repetitions.

EZ-Bar curls four sets of twenty repetitions.

Barbell curls four sets of twenty repetitions.

Dumbbell curls four sets of twenty repetitions.

Reverse barbell curls four sets of twenty repetitions.

Hammer curls four sets of twenty repetitions

Smith machine calf raises eight sets of twenty repetitions.

Finish with ten minutes cardio!

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 salmon, aspargus and rice.

Meal number five whey protein with milk.

Meal number six chicken salad pasta.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Standing barbell shoulder press four sets of twenty repetitions.

Barbell front raise four sets of twenty repetitions.

Standing side lateral raises four sets of twenty repetitions.

Standing barbell press behind neck four sets of twenty repetitions.

Internal rotation with cable four sets of twenty repetitions.

Barbell shrugs four sets of twenty repetitions.

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

Revers machine flyes four sets of twenty repetitions.

Seated bent over rear delt raises four sets of twenty repetitions.

External rotation with cable four sets of twenty repetitions.

Finish with ten minutes cardio!

LEGS AND ABS

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 ground beef, green peas and rice.

Meal number five whey protein with milk.

Meal number six chicken, green peas and rice.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Barbell full squat three sets of twenty repetitions.

Machine leg press four sets of twenty repetitions.

Walking lunges four sets of twenty repetitions.

Lying leg curls five sets of twenty repetitions.

Leg extensions five sets of twenty repetitions.

Smith machine standing calf three sets of six repetitions.

Calf press on the leg press four sets of twenty repetitions.

Calf press on the cable machine leg press four sets of twenty repetitions.

Seated calf raise machine four sets of twenty repetitions.

Cable machine standing calf four sets of twenty repetitions.

Ab crunch machine four sets of twenty repetitions.

Ab roller four sets of twenty repetitions.

Finish with ten minutes cardio!

BACK AND TRICEPS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal and whey protein and milk. 

Meal number two EAA and creatine.

Meal number three EAA. 

Meal number four chicken breast, corn and bulgur.

Meal number five whey protein with milk.

Meal number six chicken salad.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Dead lifts three sets of twenty repetitions.

Smith machine bent over rows four sets of twenty repetitions.

Chins four sets of ten repetitions.

Machine rowing four sets of twenty repetitions.

Machine vertical traction four sets of twenty repetitions.

Barbell skullchrushers three sets of six repetitions.

Triceps pushdown rope attachment four sets of twenty repetitions.

Cable one arm tricep extensions four sets of twenty repetitions.

Reverse grip triceps pushdowns four sets of twenty repetitions.

Triceps overhead extension with rope four sets of twenty repetitions.

Finish with ten minutes cardio!

CHEST AND BICEPS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal and whey protein with milk.

Meal number two pre-workout EAA and creatine.

Meal number three post-workout EAA.

Meal number four tofu, mushrooms, soy beans and bulgur.

Meal number five whey protein with milk.

Meal number six chicken breast and bulgur.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Barbell bench press four sets of twenty repetitions.

Barbell incline bench press four sets of twenty repetitions.

Machine chest press four sets of twenty repetitions.

Dumbbell flyes four sets of twenty repetitions.

Cable cross four sets of twenty repetitions.

EZ-Bar curls four sets of twentt repetitions.

Hammer curls four sets of twenty repetitions.

Dumbbell curls four sets of twenty repetitions.

Reverse barbell curls four sets of twenty repetitions.

Cable hammer curls with rope four sets of twenty repetitions

Smith machine calf raises eight sets of twenty repetitions.

Finish with ten minutes cardio!

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 minced turkey, tomatoes and rice.

Meal number five whey protein with milk.

Meal number six chicken, salad and pasta.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Standing barbell shoulder press three sets of six repetitions.

Barbell fron raise four sets of twenty repetitions.

Standing side lateral raises four sets of twenty repetitions.

Standing barbell press behind neck 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.

Revers machine flyes four sets of twenty repetitions.

Seated bent over rear delt raises four sets of twenty repetitions.

External rotation with cable four sets of twenty repetitions.

Finish with ten minutes cardio!

LEGS AND ABS

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 beef, onions and bulgur.

Meal number five whey protein with milk.

Meal number six chicken, broccoli and bulgur..

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Barbell full squat three sets of twentt repetitions.

Machine leg press four sets of twenty repetitions.

Walking lunges four sets of twenty repetitions.

Lying leg curls five sets of twenty repetitions.

Leg extensions five sets of twenty repetitions.

Smith machine standing calf three sets of six repetitions.

Calf press on the leg press four sets of twenty repetitions.

Calf press on the cable machine leg press four sets of twenty repetitions.

Seated calf raise machine four sets of twenty repetitions.

Cable machine standing calf four sets of twenty repetitions.

Ab crunch machine four sets of twenty repetitions.

Ab roller four sets of twenty repetitions.

Finish with ten minutes cardio!

BACK AND TRICEPS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal and whey protein and milk. 

Meal number two EAA and creatine.

Meal number three EAA. 

Meal number four chicken breast, bell pepper and rice.

Meal number five whey protein with milk.

Meal number six chicken salad.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Rack pulls three sets of six repetitions.

Smith machine bent over rows four sets of twenty repetitions.

Pull-ups four sets of ten repetitions.

Machine rowing four sets of twenty repetitions.

Machine vertical traction four sets of twenty repetitions.

Barbell skullchrushers three sets of six repetitions.

Triceps pushdown rope attachment four sets of twenty repetitions.

Cable one arm tricep extensions four sets of twenty repetitions.

Reverse grip triceps pushdowns four sets of twenty repetitions.

Triceps overhead extension with rope four sets of twenty repetitions.

CHEST AND BICEPS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal and whey protein with milk.

Meal number two pre-workout EAA and creatine.

Meal number three post-workout EAA.

Meal number four tofu, asparagus and bulgur.

Meal number five whey protein with milk.

Meal number six chicken breast, asparagus and bulgur.

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 press four sets of twenty repetitions.

Dumbbell flyes four sets of twenty repetitions.

Cable cross four sets of twenty repetitions.

EZ-Bar curls three sets of six repetitions.

Hammer curls four sets of twenty repetitions.

Dumbbell curls four sets of twenty repetitions.

Reverse barbell curls four sets of twenty repetitions.

Cable hammer curls with rope four sets of twenty repetitions

Smith machine calf raises eight sets of twenty repetitions.