Delts/Traps

50 mins cardio
5 g BCAA's
gatorade/banana
Delts
4 warm up sets of front,side,rear raises w/DBs
3 warm up sets of DB shoulder press
1 warm up set of BB shoulder press
4 working sets of BB shoulder press*135,155,175x6,185x4
2 working sets of DB rear raises on incline bench*35x6
2 working sets of DB front raises*35x8
2 sets of behind the back cable raises
TRAPS
2 sets of cable upright rows w/ez bar
2 sets of DB shrugs,85x6,90x5*


MEAL#1
2 scoops whey in 16oz gatorade
1/2 cup oatmeal
5 g BCAA's
MEAL#2
can of tuna
california roll
green salad
water
MEAL#3
2 scoops whey in 16oz water
MEAL#4
large chicken breast
water
MEAL#5
6 chicken wings
fresca
water