SHOULDERS

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 salmon, aspargus and rice.

Meal number five whey protein with milk.

Meal number six chicken salad pasta.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Standing barbell shoulder press four sets of twenty repetitions.

Barbell front raise four sets of twenty repetitions.

Standing side lateral raises four sets of twenty repetitions.

Standing barbell press behind neck four sets of twenty repetitions.

Internal rotation with cable four sets of twenty repetitions.

Barbell shrugs four sets of twenty repetitions.

Barbell upright rows in the Smith Machine (wide grip) four sets of twenty repetitions.

Revers machine flyes four sets of twenty repetitions.

Seated bent over rear delt raises four sets of twenty repetitions.

External rotation with cable four sets of twenty repetitions.

Finish with ten minutes cardio!