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!