shoulders tris traps
side lateral superset TRX T flies
20 x 12 ss 12 trx
20 x 12 ss 12 trx
20 x 12 ss 12 trx
arnold press superset TRX suspended shoulder/incline press, single leg
60 x 8 ss 10 per side
70 x 8 ss 10 per side
70 x 8 ss 10 per side
70 x 8 ss 10 per side
rear dumbell flies superset TRX Y flies
40 x 7 ss 12 ys
45 x 7 ss 12 ys
50 x 6 ss 12 ys
50 x 5 ss 12 ys
dumbell shrugs superset dumbell upright rows, wide grip
80 x 20 ss 30 x 10
90 x 20 ss 25 x 10
90 x 20 ss 25 x 10
bench dips(feet on stability ball) ss TRX tricep extensions ss overhead rope extensions
3 x 25, 20, 20 ss 3 x 12, 12, 10 ss 3 x 70 x 12, 8, 8
bodyweight skullcrushers on floor
20 reps
50g milk egg powder tbsp mac oil
6 omega egg w spinnach
8 oz turkey green bean tbsp mac oil
50g milk egg powder cup oats, asian pear
50g whey 30g waxy
steamed shrimp w broccoli tbsp mac oil
2 can sardines w green bean tbsp mac oil