Be sure to adequately warm up the shoulders before today’s workout to prevent injury. Concentrate on your form during the chest exercises to keep the rear delts from coming into play too much. Remember, the rest periods replicate the reps you just performed. During the rest periods, be sure to promote muscle growth by stretching and contracting the muscle.
Cardio: 50 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 1.23g X body weight, Carbs .71g x body weight