Cardio
Elliptical; 30 mins; 336 cals; 2.63 miles
Training - Delts & Triceps
Warmup:
Elliptical - 1 minute
Upright cable rows: 9 - 3x8
Seated DB side laterals: 20lb DBs - 5x5
Cable shrugs: 21 - 4x16
Cable high incline shoulder press: 5 - 1x10; 6 - 1x10; 7 - 2x8
Dips on bench w/fee on fitball: 4x12
Seated DB O/H Tricep ext: 20lb DB - 4x10 each arm
Macros:
Cals: 1,610
Fat: 42.4g/23%
Carbs: 90.6g/22%
Protein: 138.6g/35%
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