CHEST AND BICEPS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal and whey protein with milk and one egg.

Meal number two post-workout EAA.

Meal number three chicken breast, bell pepper and rice.

Meal number four whey protein with milk.

Meal number five salmon salad with ajvar.

Meal number six oatmeal and whey protein with milk.

WORKOUT ROUTINE

Barbell bench press three sets of five repetitions.

Barbell incline bench press three sets of ten repetitions.

Dumbbell incline flyes three sets of ten repetitions.

Landmine chest press three sets of twenty repetitions.

EZ-bar curl three sets of five repetitions.

EZ-bar preacher curl three sets of ten repetitions.

Alternate hammer curl three sets of ten repetitions.

Cable hammer curl with rope three sets of twenty repetitions.

Calf raises eight sets of twenty repetitions

Finish with thirty minutes of cardio.