PM Training - Chest & Arms
Warmup:
Elliptical - 2 mins
Pushups (hands on bench): 3x10
Seated machine vertical chest press: 7 - 3x8; 8 - 3x8
Incline inward machine chest press: 5 - 4x8
Seated incline machine flyes: 5 - 3x10
Standing DB Hammer curls: 25lb DBs - 4x8
Underhand cable tricep exts: 2 - 1x15*; 3 - 3x8*
*each side
Standing 1-armed cable bicep curl: 4 - 3x8 each side
Lying DB tricep ext: 20lb DB - 3x10 each side
Macros:
Cals: 1,504
Fat: 41.1g/24%
Carbs: 127g/33%
Protein: 154.7g/42%
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