Shoulders/Biceps/Cardio and Macros

Workout
only working sets

Military Press - 135 x 10, 155 x 8, 160 x 6, 160 x 6
Db Press (palms in) - 60 x 12, 65 x 12
Leaning One Arm Lateral Raises - 35 x 10, 35 x 10, 25 x failure, 25 x failure
Reverse Pec Dec - 60 x failure, 60 x failure, 60 x failure
Incline DB Curls - 40 x 8, 45 x 7, 45 x 7
Cable Curls - 50 x failure, 50 x failure, 50 x failure

Cardio - 30 minutes LISS

Diet

Calories: 2,486, Protein: 225.2g, Carbs: 249.3g, Fats: 65.0g