AM Training - Back & Shoulders
Warmup:
Elliptical; 2 mins
DB Seated Reverse lateral raises: 20lb DBs - 3x10
Cable straight-arm pulldowns: 5 - 2x10
Wide-grip lat pulldowns: 8 - 2x8; 9 - 1x7, 2x8
1-armed DB rows: 45lb DB - 3x10 each side
Asst'd glute/ham exts: 4x20
Seated O/H DB Press: 25lb DBs - 2x8; 30lb DBs - 1x7, 1x8, 1x7
Superset:
DB Front Raise: 30lb DB - 2x12; 35lb DB - 1x10
Seated Side DB lateral raises: 12lb DBs - 2x10, 1x12
Crunch on fitball w/45lb DB: 2x20, 1x22, 1x20
Macros:
Cals: 1,591
Fat: 41.5g/24%
Carbs: 117.4g/28%
Protein: 144.6g/38%
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