Day 10

Shoulders
Elliptical - 10min
Shoulder Press 35x10, 40x10, 45x9
Lateral Raise 15x10, 15x10, 15x10
Back Lateral Raise 15x10, 20x10, 20x10
Front Raise 17.5x10, 20x10, 20x10
Upright Row 50x10, 60x10, 60x7
L's 25x10, 30x8, 25x10
Shrugs 55x10, 65x10, 70x10
Barbell Press 40x10, 50x10, 60x10
Rotating Shoulder Press 25x10, 30x10, 35x8
Dumbbell Curls 25x10, 30x10, 30x7
Barbell Curl 40x10, 40x10, 40x10

Cardio
Bike - 20min

Breakfast
2 large eggs
smoothie
1/2 cup oatmeal

Post-Workout
2 scoops whey protein
1/2 cup oatmeal

Lunch
1 hard boiled egg
pork
brown rice

Dinner (Elephant Bar)
mojito
chicken strips
chicken lettuce wraps

Pre-Sleep
1 scoop casein protein
1 cup skim milk