PM Training - Back & Delts
Warmup:
Elliptical; 2 mins
Seated cable low rows: 16 - 3x10
Underhand grip lat pulldowns: 8 - 2x10; 9 - 2x8; 10 - 2x7, 1x8
Seated mid row: 9 - 1x8; 10 - 2x6, 2x7
Seated DB side laterals: 20lb DBs - 5x5
High incline cable shoulder press: 6 - 4x8
Cable shrugs: 21 - 4x16
Macros:
Cals: 1,561
Fat: 48.1g/28%
Carbs: 118.7g/28%
Protein: 126g/34%
(little light on the protein, but just couldn't eat anymore today)
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