Welcome for today’s meal plan and workout routine!
MEAL PLAN
Meal number one oatmeal and whey protein with milk and creatine.
Meal number two post-workout EAA.
Meal number three salmon, soybeans, broccoli and pasta.
Meal number four whey protein with milk.
Meal number five chicken breast, soybeans and pasta.
Meal number six whey protein with milk.
Meal number seven three whole eggs.
WORKOUT ROUTINE
Barbell bench press three sets of five repetitions.
Barbell incline bench press three sets of ten repetitions.
Dumbbell flyes three sets of ten repetitions.
Dips three sets of twenty repetitions.
EZ-bar curl three sets of five repetitions.
Concentration curls three sets of ten repetitions.
Preacher curls three sets of ten repetitions.
Pronated barbell curls three sets of twenty repetitions.
Calf raises eight sets of ten repetitions
Finish with thirty minutes of cardio.
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