Deadlift (5/3/1)
90 x 8 (warm up)
105 x 5
120 x 3
135 x 3
Lat pulldown (wide)
32.5 x 10 (warm up)
35 x 6, 6, 6
Seated cable row
60 x 12, 12, 12
Seated high cable row (wide)
40 x 12, 12, 12
Lying leg curl
65 x 10, 10, 10
Single leg curl
30 x 12, 12, 12 (each leg)
Cardio
stationary bike for 20 min
Macros
Protein: 140g
Carbs: 160g
Fat: 35g
Supplements:
Multivitamin
Fish oil
Champion Nutrition Met Max
Optimum Nutrition BCAAs
