Seated DB Press:
2 warms
35 x 5, 5
30 x 8, 8
Seated Lateral Raise:
10 x 12
20 x 8, 8
15 x 10
Front Raise (DB) SS Rear Delt Fly (DB):
10 x 12 10 x 12
15 x 12, 12 ,10 15 x 12 ,12 ,10
BB Curl:
40 x 12, 12
65 x 5
55 x 8, 8
Rope Cable Curl:
50 x 12
70 x 12
80 x 10, 10
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
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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