AM Training - Back & Shoulders
Warmup:
DB in/out: 15lb DB - 3x10 each side
Straight-arm pulldowns: 5 - 3x10
Reverse-grip lat pulldowns: 10 - 2x8, 2x10
Seated cable mid-row: 8 - 1x10; 9 - 1x8; 10 - 2x8
1-armed DB row: 50lb DB - 3x7*, 1x8*
*each side
Seated DB O/H Press: 25lb DBs - 2x8; 30lb DBs - 2x8
Rear delt raises: 20lb DBs - 1x10, 3x12
Macros:
Cals: 1,740
Fat: 53.6g/28%
Carbs: 89g/19%
Protein: 147.8g/36%
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