AM Cardio
Elliptical; 30 mins; 309 cals; 2.45 miles
PM Training - Back & Shoulders
Warmup:
DB in/out: 12lb DBs - 3x10 each side
Hyperexts on fitball: 3x20
Cable straight-arm pulldowns: 5 - 2x10, 2x12
Seated cable mid-row: 6 - 2x10; 7 - 1x10; 8 - 2x10
1-armed DB row: 45lb DB - 4x10 each side
Seated DB O/H Press: 25lb DBs - 1x8, 3x10
Seated rear DB delt raise on bench: 20lb DBs - 4x10
Macros:
Cals: 1,597
Fat: 50.6g/29%
Carbs: 128.3g/30%
Protein: 157.1g/41%
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment