CHEST AND BICEPS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one three whole eggs and whey protein with milk and creatine.

Meal number two post-workout EAA.

Meal number three chicken breast and bulgur.

Meal number four whey protein with milk.

Meal number five chicken wings and fruits.

Meal number six whey protein with milk.

Meal number seven mixed nuts.

WORKOUT ROUTINE

Barbell bench press three sets of twenty repetitions.

Barbell incline bench press three sets of twenty repetitions.

Dumbbell incline bench press three sets of twenty repetitions.

Chest press machine three sets of twenty repetitions.

EZ-bar curl three sets of twenty repetitions.

Concentration curls three sets of twenty repetitions.

Hamner curls three sets of twenty repetitions.

Pronated barbell curls three sets of twenty repetitions.

Calf raises eight sets of twenty repetitions

Finish with thirty minutes of cardio.