Seated BB Press:
2 warms
55 x 8
65 x 8
70 x 6
Seated Lateral Raise:
10 x 12
15 x 10, 10, 10
DB Front Raise:
12 x 12
15 x 12, 12
-SS-
Rear Delt Raise:
12 x 12
15 x 12, 12
BB Curl:
45 x 12, 12
60 x 8, 6, 6
Rope Curl:
50 x 12
70x 10
80 x 8, 8
Cardio:
20min
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Thermo Gold
Champion Nutrition Muscle Nitro PM
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
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