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!