Dumbbell Military Press
2 warm ups
20's x 8, 10, 10
Seated Side Lateral
10's x 10, 10, 10
Super Set:
Front Raise
1 warm up
10's x 10, 10
Rear Delt Raise
1 warm up
10's x 10, 10
Barbell Curl
1 warm up
40 x 5, 5, 5
Rope Curl
1 warm up
40 x 10, 10
Machine Bicep Curl
20 x 12, 12
Supplements:
Multi-V
Fish Oil
BCAA's
Whey Isolate
Macros:
Protein - 140g
Carbs - 120g
Fat - 35g
