Friday Feb 17th 2017

Friday: 10:00 – 11:30

Shoulders

Lateral dumbbell raises + front arm dumbbell raises (super set) 10lbsx12 10lbsx10 15lbsx8 20lbsx8 10lbsx8

Seated dumbbell lateral raises 10lbsx12 10lbsx10 15lbsx8 20lbsx8 10lbsx8

Leaning machine lateral raises 11lbsx12 11lbsx10 11lbsx11lbsx8 10lbsx8

Seated bent-over lateral raises 10lbsx12 10lbsx10 10lbsx8 15lbsx8 10lbsx8

Deltoid flyes 44lbsx12 44lbsx10 55lbsx8 66lbsx33lbsx8

Abs

Leg raises 20x4

Toe touches 20x4

Plank 30sx4

 

Meals

Afternoon

225g beef

113g onion

220g chinese broccoli

1 egg

250g strawberries

Evening

240g pork

414g zucchini

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