SHOULDERS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

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

Meal number two post-workout EAA.

Meal number three chicken breast, corn, onions and pasta.

Meal number four whey protein with milk.

Meal number five chicken breast, onions, black olives and pasta.

Meal number six whey protein with milk.

Meal number seven three whole eggs.

WORKOUT ROUTINE

Dumbbell shoulder press three sets of five repetitions.

Barbell shoulder press three sets of ten repetitions.

Standing side lateral raises three sets of ten repetitions.

Front EZ-bar raise three sets of twenty repetitions.

Barbell shrugs three sets of five repetitions.

Barbell upright rows three sets of ten repetitions.

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

Cable rope rear delt rows three sets of twenty repetitions.

Wrist rotations with straight bar eight sets of twenty repetitions.

Finish with thirty minutes of cardio!