SHOULDERS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal, egg, creatine, whey protein with milk.

Meal number two post-workout EAA.

Meal number three minced turkey, green peas and potatoes.

Meal number four whey protein with milk.

Meal number five chicken sausage, eggs, arugula and garlic sauce.

Meal number six whey protein with milk and oatmeal.

WORKOUT ROUTINE

Standing barbell shoulder press three sets of five repetitions.

Standing barbell press behind neck three sets of ten repetitions.

Standing side lateral raises three sets of ten repetitions.

Around the world shoulder raises three sets of twenty repetitions.

Barbell shrugs three sets of five repetitions.

Barbell upright rows three sets of ten repetitions.

Cable rope rear delt rows three sets of ten repetitions.

Reverse machine flyes three sets of twenty repetitions.

Wrist rotations with straight bar eight sets of twenty repetitions.

Finish with thirty minutes of cardio!