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.

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!

LEGS AND ABS

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, broccoli and rice.

Meal number four whey protein with milk.

Meal number five chicken drumsticks, bell pepper and potatoes.

Meal number six whey protein with milk.

Meal number seven three whole eggs.

WORKOUT ROUTINE

Barbell full squat three sets of five repetitions.

Leg press three sets of ten repetitions.

Walking lunges three sets of ten repetitions.

Lying leg curls three sets of twenty repetitions.

Leg extensions three sets of twenty repetitions.

Smith machine standing calf three sets of five repetitions.

Seated calf raise machine three sets of ten repetitions.

Calf press on the cable machine leg press three of ten repetitions.

Cable machine standing calf frhree sets of twenty repetitions.

Cable crunch three sets of twenty repetitions.

Barbell side bend three sets of twenty repetitions.

Finish with thirty minutes of cardio!

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!

LEGS AND ABS

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 minced meat, onions, asparagus and rice.

Meal number four whey protein with milk.

Meal number five chicken breast, bell pepper and rice.

Meal number six whey protein with milk.

Meal number seven three whole eggs.

WORKOUT ROUTINE

Barbell full squat three sets of five repetitions.

Leg press three sets of ten repetitions.

Walking lunges three sets of ten repetitions.

Lying leg curls three sets of twenty repetitions.

Leg extensions three sets of twenty repetitions.

Smith machine standing calf three sets of five repetitions.

Seated calf raise machine three sets of ten repetitions.

Calf press on the cable machine leg press three of ten repetitions.

Cable machine standing calf frhree sets of twenty repetitions.

Cable crunch three sets of twenty repetitions.

Barbell side bend three sets of twenty repetitions.

Finish with thirty minutes of cardio!

BACK AND TRICEPS

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 beef and rice.

Meal number four whey protein.

Meal number five chicken breast and rice.

Meal number whey six protein with milk.

Meal number seven three whole eggs

WORKOUT ROUTINE

Diamond bar deadlift three sets of five repetitions.

T-bar row three sets of ten repetitions.

Straight arm pulldown three sets of ten repetitions.

Chin ups three sets of twenty repetitions.

Close-grip barbell bench press three sets of five repetitions.

Close-grip dumbbell press three sets of ten repetitions.

Triceps pushdown with rope three sets of ten repetitions.

Triceps overhead extension with rope three sets of twenty repetitions.

Wrist rotations with straight bar eight sets of twenty repetitions.

Finish with thirty minutes of cardio.

CHEST AND BICEPS

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.