AM Cardio
Elliptical; 30 mins; 322 cals; 2.55 miles
PM Training - Chest/Triceps/Delts
Warmup:
Elliptical - 2 mins
Cable upright rows: 10 - 3x12
DB Bench Press: 40lb DBs - 2x12, 1x11
Incline DB Press: 30lb DBs - 2x12, 1x11, 1x12
Seated DB side laterals: 20lb DBs - 4x5
Dips on flat bench: 1x16, 2x18
Cable pushdowns: 6 - 1x12; 7 - 2x10
Macros:
Cals: 1,576
Fat: 38.0g/22%
Carbs: 107.0g/25%
Protein: 159.7g/43%
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