Shoulders/Biceps/Cardio and Macros

Workout
only working sets

Smith Machine Military Press - 175 x 8, 180 x 7, 180 x 7, 135 x failure
Leaning Lateral Raises - 45 x 6, 45 x 6, 40 x 8
Machine Laterals - 75 x 12, 75 x 12, 75 x 12
Cable Crossover Rear Delt Flyes - 20 x failure, 20 x failure, 20 x failure, 20 x failure
DB Curls - 55 x 6, 55 x 6, 55 x 6
Machine Preacher Curls - 60 x 8, 60 x 8, 45 x 10, 45 x 10, 35 x failure

Cardio - 30 minutes Liss

Diet

Calories: 2,352, Protein: 224.9g, Carbs: 225.7g, Fats: 59.5g