PreWorkout = Attack 1 scoop
Intra Drink = 10g BCAA, 40g Isolate, 2 tbsp honey, 60g malto = 40g protein, 87c
Workout = Shoulders and Arms
Set Hips, Upper body warm up
Seated Arnold Presses - 27.5x15, 50x15, 65x12, 75x8, 85x6, 85x5
Top Half DB Side Raises - 17.5x30, 28, 25, 22
DB Side Raise Low End Pulses - 50x35, 35, 35, 35
Reverse Pec Deck machine - 70 x RPE8, 8, 9, 9 - rep range between 15-35
Super Set
Preacher Curls - 20kg x15, 30kg x15, 40kg x10, 50kg x6, 50kg x4, 35kg x RPE9, 20kg x Fail
Triceps Extensions 30kg x15, 40kg x15, 50kg x12, 60kg x10, 60kg x8, 45kg x RPE9, 35kg x fail
6:30-7:00 - Post 4 Eggs, 1 orange, 1 everything bagel with Fiery Chipotle Hummus - 28p, 96c, 24f
8:45-9:15 - Whey isolate 20g, Cream of Rice Cereal 50g carbs, 2 tbsp peanut butter - 27p, 65c, 15f
End of Peri Workout Nutrition Total = 90p, 39f, 288c