PM Training - Back & Shoulders
Warmup:
In/outs w/band: 3x10 each side
Inward cable shoulder press: 3 - 3x10
Cable straight-arm pulldowns: 5 - 3x8
Cable upright rows: 3x8
Underhand cable lat pulldowns: 9 - 2x8; 10 - 3x8
Seated cable mid-row: 7 - 2x8; 8 - 2x8
(wasn't sure what else to do in place of the T-bar rows)
Seated reverse cable rope pulldowns: 6 - 2x10; 7 - 1x10
Seated DB O/H Press: 20lb DBs - 1x8; 25lb DBs - 2x6
Seated DB Front Raises: 15lb DBs - 3x6
Foam roller
Macros:
Cals: 1,635
Fat: 50.6g/28%
Carb: 139.4g/33%
Protein: 158.5g/40%
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