SHOULDERS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

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

Meal number two post-workout EAA.

Meal number three chicken breast, corn and pasta.

Meal number four whey protein with milk.

Meal number five beef, onions, asparagus and pasta.

Meal number six whey protein with milk.

Meal number seven peanuts.

WORKOUT ROUTINE

Smith machine shoulder press three sets of twenty repetitions.

Barbell shoulder press three sets of twenty repetitions.

Standing side lateral raises three sets of twenty repetitions.

Front EZ-bar raise three sets of twenty repetitions.

Barbell shrugs three sets of twenty repetitions.

Barbell upright rows three sets of twenty repetitions.

Seated bent over rear delt raises three sets of twenty 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!