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!