5:00 am Cardio
-Walk/Jog 5 min/5 min
-Walk/Jog 3 min/5 min
-Walk/Jog 5 min/5 min

Eats:
-5 balanced meals
-All supplements
-10 cups of water

4:15 PM - Weights: Chest & Triceps

Flat Barbell press
12 reps@ 45 lbs
10 reps@ 50 lbs
12 reps@ 55 lbs - last 4 spotted

Incline DB press
12 reps@ 10 lbs
10 reps@ 12.5 lbs
8 reps@ 15 lbs


DB Flat flys
12 reps@ 7.5 lbs
10 reps@ 10 lbs
8 reps@ 12.5 lbs

Full Pushups - 3 reps
on knees - 7 reps
Effort level 10!

45 degree french curls
12 reps@ 9 lbs
10 reps@ 18 lbs
11 reps@ 25 lbs - last 3 spotted

Single arm DB extensions
12 reps @ 5 lbs - seated
10 reps@ 7.5 lbs - lying down
10 reps@ 7.5 lbs - seated
**Couldn't get form right. need to review.

Cut set: multi-grip pressdown 8-8-8 reps @ 40 lbs
-Effort level 10

DB shoulder press
15 reps @ 5 lbs
12 reps @ 7.5 lbs
12 reps @ 7.5 lb
single presses 15 reps @ 5 lbs
-Effort level 10!

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