BACK AND TRICEPS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal and whey protein with milk.

Meal number two post-workout EAA.

Meal number three chicken breast, kale and potatoes.

Meal number four whey protein.

Meal number five chicken kebab, cucumber, pepper, onions and feta.

Meal number six oatmeal and whey protein with milk.

WORKOUT ROUTINE

Rack pulls (smith machine) three sets of five repetitions.

Barbell row (smith machine) three sets of ten repetitions.

Rope straight arm pulldown three sets of ten repetitions.

Pull ups three sets of twenty repetitions.

Close-grip barbell bench press three sets of five repetitions.

Close-grip dumbbell press three sets of ten repetitions.

Triceps pushdown v-bar three sets of ten repetitions.

Triceps overhead extension with rope three sets of twenty repetitions.

Wrist rotations with straight bar eight sets of twenty repetitions.

Finish with thirty minutes of cardio.