Monday 12/7

PM Training - Chest & Arms
Warmup:
Elliptical; 3 mins

Pushups to failure: 1x22, 1x20, 1x22, 1x21
Incline DB Press: 40lb DBs - 1x6, 3x7, 1x6
Flat DB x reps: 40lb DBs - 3x10
Curls w/EZ bar: 40lbs added - 1x7, 3x8
Cable tricep pressdowns w/short bar: 6 - 2x8; 7 - 2x8
Superset:
Cable rope curls: 9 - 1x12; 10 - 1x10
DB kickbacks: 25lb DB - 1x12*; 30lb DB - 1x10*
*each side
Decline bench crunch: 3x20

Macros:
Cals: 1,495
Fat: 32g/19%
Carbs: 138.7g/36%
Fiber: 31.7g
Net carbs: 107g
Protein: 163.1g/45%