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 and creatine.

Meal number three EAA. 

Meal number four chicken breast, kale and potatoes.

Meal number five whey protein.

Meal number six minced beef, green peas and potatoes.

Meal number seven whey protein.

WORKOUT ROUTINE

Barbell deadlift four sets of twenty repetitions.

Barbell row four sets of  twenty repetitions.

V-Bar pulldown four sets of twenty repetitions.

One-arm dumbbell row four sets of twenty repetitions.

Seated back extension four sets of twenty repetitions.

Triceps pushdown four sets of twenty repetitions.

Bench dips four sets of twenty repetitions.

Bar dips four sets of twenty repetitions.

Triceps pushdown v-bar four sets of twenty repetitions

Triceps overhead extension with rope four sets of twenty repetitions.

Wrist rotations with straight bar eight sets of twenty repetitions.

Finish with ten minutes of cardio.

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 lamb steak, bell pepper and rice.

Meal number five whey protein with milk.

Meal number six chicken salad.

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.

Cable cross four sets of twenty repetitions.

Cable machine chest press four sets of twenty repetitions.

Dumbbell incline 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.

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 shrimps, broccoli and pasta.

Meal number five whey protein with milk.

Meal number six lean beef, broccoli and 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 four sets of twenty repetitions.

Reverse 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.

Wrist rotations with straight bar eight sets of twenty repetitions.

Finish with ten minutes of cardio!

LEGS AND ABS

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 chicken, corn and pasta.

Meal number five whey protein with milk.

Meal number six minced beef, green peas and potatoes.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Barbell full squat three sets of ten repetitions.

Machine leg press four sets of twenty repetitions.

Walking lunges four sets of twenty repetitions.

Lying leg curls five sets of twenty repetitions.

Leg extensions five sets of twenty repetitions.

Smith machine standing calf four sets of twenty repetitions.

Calf press on the leg press four sets of twenty repetitions.

Calf press on the cable machine leg press four sets of twenty repetitions.

Seated calf raise machine four sets of twenty repetitions.

Cable machine standing calf four sets of twenty repetitions.

Ab crunch machine four sets of twenty repetitions.

Ab roller four sets of twenty repetitions.

Finish with ten minutes of cardio!