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!