Delts/Traps + Deadlifts Workout – January 29, 2013

• Smith Machine Shoulder Press 1x20warmup/3x10working/2×12-15burnout
• Front Plate Raises 3×10
• Upright Rows 4×10
—super-setted with Standing Dumbbell Side Laterals 4×8-10
• Barbell Shrugs 4×10-20
—super-setted with Standing Straight-bar Front Raises 4×10
• Deadlifts 1x15warmup(135lbs)/3×7-12working(225-455lbs)/1x23burnout(225lbs)

Preworkout Meal:
• 10oz chicken
• 1cup white sushi rice
• 1/2 banana
• 1/2 apple

Pre/Post-Workout stack:
• 5g Allmax Arginine
• 5g Allmax Glutamine
• 5g Allmax Creatine Monohydrate
• 10g Allmax Aminocore (bcaa’s)