PM Weights - Back & Abs
Warmup:
Elliptical; 3 mins
Cable face pulls w/rope: 10 - 4x8
Cable straight-arm pulldowns: 5 - 3x10
Cable wide-grip lat pulldowns: 9 - 2x8; 10 - 2x6, 1x7
1-armed DB bench row: 45lb DB - 4x8 each side
DB pullovers on flat bench: 45lb DB - 3x10
Abs:
Crunch on fitball w/45lb DB: 4x20
Reverse crunch on flat bench: 4x20
PWO Cardio
Elliptical; 20 mins; 210 cals; 1.74 miles
Macros:
Cals: 1,567
Fat: 50g/28%
Carbs: 117.4g/29%
Protein: 166.1g/43%
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