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.