Seated DB Press:
2 warms
35 x 5
40 x 5, 6
30 x 10
Seated Lateral Raise:
10 x 12
20 x 8
15 x 10, 10
Front Raise (Plate) SS Rear Delt Fly (machine):
25 x 12, 12, 12 40 x 12, 12, 12
BB Curl:
45 x 12, 12
60 x 6, 6, 6
Single Arm Cable Curl:
20 x 12
40 x 8
30 x 10, 10
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Champion Nutrition Fish Oil
Jack3d/All Out (pre workout/2 scoop/1 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
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