Training - Back & Shoulders
Warmup:
Band in/out: 4x10 each side
Inward cable shoulder press: 3 - 3x10
Straight-arm pulldowns: 5 - 3x10
Underhand lat pulldowns: 9 - 2x8; 10 - 3x8
Seated cable mid-rows: 8 - 4x8
Seated reverse cable rope pulldowns: 7 - 1x10; 8 - 2x10
Seated O/H DB Press: 25lb DBs - 4x8
DB Front raises: 15lb DBs - 4x10
Side bends w/25lb Plate: 4x15 each side
Macros:
Cals: 2,018
Fat: 58.8g/26%
Carbs: 122.4g/24%
Protein: 156.3g/33%
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