Cardio
5 minute warmup, 15 intervals, 10 minute cool down
Upper Abs
crunches - 30 reps x 2 sets
weighted decline crunches - 45lbs x 12 reps x 2 sets
seated cable crunches - 120lbs x 8 reps x 3 sets
In and out !
Diet
Calories: 2,338, Protein: 224.5g, Carbs: 199.8g, Fats: 70.0g
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