Barbell Military Press (5 rep week)
45 x 5, 5, 5
Seated Side Lateral
8's x 15
10's x 12, 12
Front Db raise (w/ both arms done together)
8's x 15, 10's x 12
8's x 15, 10's x 12
Rear delt raise (single arm, on bench)
7.5's x 12, 12, 12
Barbell curl
30 x 10 (warm up)
40 x 6, 6, 6
Rope curl
25 x 10, 10
Concentration curls
10's x 12, 12
Shrugs (on Smith machine)
50 x 15, 15
Cardio
20 min on stationary bike
Supplements:
Multivitamin
Fish Oil
BCAA's
Met Max
Macros:
Protein: 140g
Carbs: 160g
Fat: 35g
