Weds 9/8

AM Cardio
Elliptical; 30 mins; 319 cals; 2.46 miles

PM Training - Chest & Arms
Warmup:
Elliptical - 3 mins
Pushups, hands on bench: 4x16

Vertical machine chest press: 6 - 2x8; 7 - 2x8; 8 - 1x8, 1x7
Incline inward chest press (incline 2): 4 - 4x10
Incline machine flye (incline 1): 3 - 3x12
DB Standing hammer curls: 20lb DBs - 1x10; 25lb DBs - 3x8
Lying DB tricep exts: 20lb DB - 4x10 each side
DB spider curls on fitball: 15lb DB - 1x10*; 25lb DB - 2x8*
*each side
Underhand cable D-ring tricep exts: 2 - 3x10 each side

Macros:
Cals: 1,595
Fat: 45.3g/25%
Carbs: 140.9g/34%
Protein: 158.2g/41%