Back and Shoulders Routine-C-Rotation-1

Pull Ups
12,12,12,12

Seated Cable Row
140-15,15
200-10,10
220-10

Db Deadlift
50-15
80-10,11

Standing Bar Press
45-20
65-12
95-12
115-10
135-7

Side Ups
20-12,12
25-10

Flat Crunch
12,12,12,12

Good workout.During the first rotation I seem to have to add reps and sets till I find my strength level.I will be good to go with proper weight,reps and sets next rotation. Feeling Strong at GYM time! Been a long time since I been able to overhead press 135 and did it at the end!!




Macros

P-220
C-200
F-45
Fr-25



Supplements

Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle