Shoulders and biceps workout

Yesterday was higher carb day, carbs changed frim 20% to 30% and fats from 30% to 20%. 2 weeks and 3 days out.

Diet: 

1.instant oats 25g, impact whey protein 50g

2. Rice 40g, grilled chicken 100g

3.impact whey protein 50g

4.chicken 50g, almonds 30g

5.impact whey protein 50g, maltorextrin 50g

6.rice 40g, chicken 125g

7.impact whey protein 28g

Workout

Fasted hiit cardio 30 min

Shoulders and biceps

Warm up - few reps of different exercisex with 2,5 kg

1.shoulder press 12x7,5, 12x10kg, 12x10kg, 10x10kg, 12x7,5

2.arnold press 5x12x7,5kg

3.lateral raises with bent elbow (one hand)  –dropset : 5x(10x7,5kg)+(10x5kg)+(10x2,5kg)

4.front plate raises with turn 20x5kg, 16x10kg, 16x10kg, 16x10kg, 20x5kg

5.lateral raise with straight elbow (one hand): 2x10x2,5kg, 2x10x5kg

6.bent over lateral raises 5x12x7,5kg

7.rear delt face pull 20x20kg, 12x30kg, 14x25kg, 14x25kg, 14x25kg

8.seated biceps curls (one hand): 13x5kg, 8x7,5kg, 10x7,5kg, 

9.seated hammer curls – both hands: : 20x5kg, 8x7,5kg, 10x7,5kg, 20x5kg

10. Barbell curl: 15x10kg, 20x10kg, 10x15kg, 15x10kg

Post workout hiit 20min