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I will do the shoulder portion of the workout in the AM, and arms in PM.
Shoulder movements are as follows:
SHOULDERS
Standing Military Press
Dumbbell Press
Dumbbell Drop Set
DB Shrug- Bent Over Rear Lat Superset
Face Pull- Single DB Lat Raise Superset
BICEPS
Mid-Range Curls
Superset Standing cross curls- hammer curls
Old School 21s
Hanging preacher curls
High cable curls
TRICEPS
Rope press-down
Bench dips
Skull crusher-narrow grip bench superset
Reverse grip press down
Possibility I will move Triceps to Saturday AM, depending on how the biceps portion goes.
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1473 kcal
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Fat: 37.56g | Prot: 160.26g | Carbs: 122.02g.
Breakfast: Cooked Turnip, Cooked Turnip Greens (Fat Not Added in Cooking), Optimum Nutrition Gold Standard Natural 100% Whey - Chocolate, Great Lakes Gelatin Collagen Hydrolysate, Nature Made Fish Oil 1200Mg. Lunch: Chicken Stock, Nature's Path Organic Chia Seeds, Tone's Granulated Garlic, Hempler's Applewood Smoked Uncured Center Cut Bacon, Global moringa moringa leaf powder, Banana, Optimum Nutrition Gold Standard Natural 100% Whey - Chocolate, Cooked Turnip Greens (Fat Not Added in Cooking), Kirkland Signature Egg Whites, Egg. Snacks/Other: Kirkland Signature Natural Psyllium Fiber. more...
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4801 kcal
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Exercise:
Resting - 14 hours and 50 minutes, Sleeping - 6 hours, Weight Training (Bodybuilding) - 1 hour, Walking (moderate) - 5/kph - 2 hours, Cardio - 10 minutes. more...
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