SHOULDERS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

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

Meal number two pre-workout EAA.

Meal number three chicken, broccoli and pasta.

Meal number four whey protein with milk.

Meal number five minced turkey, broccoli and pasta.

Meal number six whey protein with milk and oatmeal.

WORKOUT ROUTINE

Standing barbell shoulder press three sets of five repetitions.

Barbell front raise three sets of ten repetitions.

Standing side lateral raises three sets of ten repetitions.

Standing barbell press behind neck three sets of ten repetitions.

Barbell shrugs three sets of five repetitions.

Barbell upright rows three sets of ten repetitions.

Reverse machine flyes three sets of ten repetitions.

Seated bent over rear delt raises three sets of twenty repetitions.

Wrist rotations with straight bar eight sets of twenty repetitions.

Finish with thirty minutes of cardio!