PM Training - Delts & Arms
Warmup:
Elliptical; 3 mins
Seated DB O/H Press: 20lb DBs - 2x8; 25lb DBs - 2x8; 30lb DBs - 1x8, 2x7
Seated side DB Laterals: 15lb DBs - 4x8
Cable 1-armed front raises: 2 - 4x10 each side
Cable tricep pressdowns: 7 - 5x8
Bicep curls w/EZ bar: 50lbs added - 5x5
Seated O/H cable tricep exts w/rope: 11 - 4x12
Cable rope curls: 9 - 1x10; 10 - 3x10
Macros:
Cals: 1,248
Fat: 47.2g/34%
Carbs: 97.3g/31%
Protein: 105.5g/35%
**Macros are a bit of an approximation as my boss took us out to lunch today and as per my new usual, I got wicked-awful heartburn, so didn't eat much for the remainder of the day.
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