Weds 10/14

AM Training - Chest/Shoulders/Triceps
Warmup:
Elliptical; 3 mins

DB flat chest press: 30lb DBs - 2x12; 35lb DBs - 3x10
Incline DB flyes: 20lb DBs - 4x12
Incline DB press: 30lb DBs - 4x10
Seated DB O/H press: 20lb DBs - 2x10, 2x12
Seated machine tricep exts w/rope: 8 - 2x15, 1x14, 1x12
Standing DB lateral raises: 10lb DBs - 1x12, 2x15, 1x18
DB Front raises: 10lb DBs - 1x15, 1x16, 2x18
Cable tricep pressdowns: 3 - 1x20, 4 - 3x16

PM Cardio
Elliptical; 25 mins; 255 cals; 2.52 miles

Macros:
Cals: 1,439
Fat: 32.2g/20%
Carbs: 141g/36%
Fiber: 29.8g
Net carbs: 111.2g
Protein: 150g/44%