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Wednesday, February 20, 2019

CHEST AND BICEPS

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 meat patties, green peas and potatoes.
Meal number four whey protein with milk and banana.
Meal number five chicken breast, green peas and potatoes.
Meal number six egg whites and whey protein with milk.


WORKOUT ROUTINE

Barbell bench press three sets of five repetitions.
Barbell incline bench press three sets of ten repetitions.
Machine chest incline three sets of ten repetitions.
Machine chest press three sets of twenty repetitions.

EZ-bar curl three sets of five repetitions.
EZ-bar curl (close grip) three sets of ten repetitions.
Alternate hammer curl three sets of ten repetitions.
Pronated barbell curl three sets of twenty repetitions.

Calf raises eight sets of ten repetitions

Finish with thirty minutes of cardio.

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