Seated Military Press:
2 warms
45 x 5
55 x 3
65 x 1
70 x 1
75 x 8
Seated Lateral Raise:
12 x 12
15 x 10, 10, 10
Front Plate Raise:
25 x 12, 12,12
-SS-
Rear Delt Machine:
30 x 12
40 x 12, 12
BB Curl:
45 x 12, 12
60 x 6
55 x 8, 8
Rope Curl:
60 x 12
80 x 10, 10, 8
Cardio:
25min post workout
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Digestive Enzymes
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
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