Wednesday 12/1/10

PM Training - Upper body
Warmup:
DB in/out: 12lb DB - 3x12 each side
Pushups, hands on bench: 3x12

Cable upright rows: 10 - 3x10
Cable lat pulldown, underhand: 8 - 1x12; 9 - 1x10; 10 - 3x8
Seated cable mid-row: 7 - 2x8; 8 - 2x10
Seated cable vertical chest press: 7 - 1x8; 8 - 3x10
Standing DB front raises: 12lb DBs - 1x12; 15lb DBs - 3x10
Seated cable flyes: 5 - 4x10
Standing DB Hammer curls: 25lb DBs - 4x8
Standing cable D-ring underhand tricep exts: 2 - 1x10; 3 - 3x8*
*each arm

Macros:
Cals: 1,319
Fat: 35.8g/24%
Carbs: 100.2g/29%
Protein: 146.4g/46%