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!