Tuesday 11/9

AM Cardio
Elliptical; 30 mins; 309 cals; 2.47 miles

PM Training - Chest & Arms
Warmup:
Pushups, hands on bench: 3x12

Seated vertical cable chest press: 6 - 1x10; 7 - 2x10; 8 - 3x8
Seated incline cable inward chest press: 5 - 1x10; 6 - 3x8
Seated vertical cable flyes: 5 - 3x10
Seated incline DB curls: 20lb DBs - 1x10, 1x8, 2x10
Cable underhand tricep ext w/D-ring: 2 - 1x10*; 3 - 3x8*
*each arm
Standing DB Hammer curls: 25lb DBs - 3x8
Seated DB O/H tricep ext: 40lb DB - 3x10

Crunch on fitball w/25lb plate: 4x25

Macros:
Cals: 1,683
Fat: 51.8g/28%
Carbs: 123.2g/27%
Protein: 140.4g/35%