AM Cardio
Spin bike; 30 mins total time - 5 min w/u, 15 sprints over 15 mins, 10 min cooldown
PM Training - Back
Warmup:
Elliptical - 2 mins
Straight-arm pulldowns: 5 - 3x12
Wide-grip lat pulldowns: 9 - 2x8; 10 - 1x6, 2x7
1-armed DB bench rows: 50lb DB - 4x8 each side
Seated DB reverse lat raises: 25lb DBs - 1x8, 2x10
Macros:
Cals: 1,675
Fat: 56.7g/30%
Carbs: 124.5g/28%
Protein: 165.7g/41%
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