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.