PM Training - Delts, Triceps & Abs
Warmup:
Walk to gym from work
ARC trainer - 2 mins
Seated O/H DB Press: 20lb DBs - 2x8; 25lb DBs - 2x8; 30lb DBs - 3x7
Seated DB side laterals: 15lb DBs - 2x8, 1x9, 1x10
Front raises w/plate: 35lb plate - 1x8, 1x9, 2x10
Seated machine tricep pressdowns: 110lbs - 5x10
Seated tricep ext machine: 110lbs - 4x10
Side bends w/45lb Plate: 4x8 each side
LF Ab crunch machine: 110lbs - 4x10
PWO Cardio
Treadmill; 30 mins; 1.58 miles
Macros:
Cals: 1,318
Fat: 46.9g/32%
Carbs: 87.1g/24%
Protein: 141.9g/45%
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