Shoulders are a relatively small muscle group, but in order to do them justice, it requires a lot of reps from a variety of angles. Be sure to properly warm up the shoulder and triceps joints in order to prevent injury. Today will mix in drop sets, supersets, and a circuit, but you’re a pro by know, so you know those mean.
Cardio: 40 minutes. Try to do all of your cardio on the stair climber, but if you need to break it up and you another piece, just make sure that your heart rate stays between 65-70% of your max heart rate.
Macros: Protein 1.28g X body weight, Carbs .89g x body weight