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.