Monday 8/1

PM Training - Delts/Triceps/Biceps
Warmup:
Elliptical; 3 mins

Seated DB rear delts: 20lb DBs - 1x10, 1x8, 1x12
Cable Upright rows: 10 - 1x10; 11 - 3x8
Skullcrushers w/EZ bar: 40lbs added - 2x10; 45lbs added - 1x9, 1x8, 1x9
Seated O/H DB Press: 25lb DBs - 2x8; 30lb DBs - 3x6
DB spider curls: 25lb DB - 2x6*; 30lb DB - 3x5*
*each side
DB kickback: 30lb DB - 4x10 each side
Standing DB Hammer curls: 25lb DBs - 4x8

**Moving on to "C" - this is week 1 of round 2 of "C"

Macros:
Cals: 1,462
Fat: 42.7g/26%
Carbs: 89.4g/22%
Protein: 138.9g/40%