Delts/Traps

pre/during workout

5 g BCAA's
cytomax
water

25 mins recumbent bike
10 mins step mill
10 mins recumbent bike

banana,12oz. gatorade

DELTS
4 warm up sets front,side,rear raises
3 warm up sets DB shoulder press*30,40,55*
1 warm up sets BB shoulder press*135
4 working sets BB shoulder press*155x6,165x5,175x5,185x5*
2 supersets*behind the back cable raises*30x11,40x10*
*cable front raises*30x6,30x6*
2 sets cable rear raises*40x8,30x7*
TRAPS
2 sets cable upright rows w/ez bar attachment*120x10,140x9*
3 sets BB shrugs*135x7,185x6,225x6*

MEAL#1
2 scoops whey in 16oz gatorade
1 bowl frosted corn flakes in soy milk
5g BCAA's in crystal light
MEAL#2
green salad
1 1/2 lean ground beef patties
crystal light
MEAL#3
2 scoops whey in 16oz. crystal light
rice cakes
water
MEAL#4
curry shrimp and rice
egg rolls
fried prawns
crystal light
MEAL#5