Monday 10/18

PM Training - Back & Shoulders
Warmup:
DB in/out: 10lb DB - 1x10*; 12lb DB - 2x10*
*each side
Seated Reverse DB lateral raise: 20lb DB - 1x8, 2x10
Hyperextions on fitball: 1x16, 1x18, 1x20

Wide-grip lat pulldowns: 7 - 1x10; 8 - 2x8; 9 - 2x8
1-armed bent-over DB row: 45lb DB - 4x8 each side
Close-grip pulldowns w/V-bar: 8 - 1x10, 2x12
Cable upright rows: 9 - 1x8; 10 - 3x8
Seated DB side laterals: 20lb DBs - 4x5

Abs:
Side bends w/DB: 35lb DB - 1x12*; 45lb DB - 3x8*
*each side

Macros:
Cals: 1,537
Fat: 52.7g/31%
Carbs: 117.3g/29%
Protein: 150.1g/40%