Seated DB Press:
20 x 12
30 x 12
35 x 10, 8, 8
1-Arm Lateral Raise:
15 x 12, 12
25 x 10, 8, 8
Floor Raise:
10 x 12
12.5 x 10, 10
Cable Upright Row:
60 x 12
90 x 10, 10
Incline DB Curl:
15 x 12, 12
30 x 5, 5, 5
Cable Curl:
50x 12
70 x 10
80 x 10, 10
Cardio:
30min post workout
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Champion Nutrition Fish Oil
Champion Nutrition Muscle Nitro PM
Jack3d (1 scoop pre/wo)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
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