On the other days, row 1, meters on the cardio machine and do 4 sets of 10 to 12 single-arm dumbbell rows per arm. Your feet should be shoulder-width apart and your body anywhere from 45 degrees to parallel from the floor.
You can also look on youtube to see things being performed, if that helps.
Honestly, I dont have a set "daily intake" like I know I should.
You should take a few months of concentrating on full range of motion (go very low and as high as you possibly can) to get rid of the weaknesses.
I make myself another Protein shake before the workout but this time only use 2 scoops and 1 cup of oats which is 50g of protein and 73 g of carbs Fat 7g when I get home I eat 3 skin less chicken brests which are about 660cal and have about 66g of protein and 9g of fat and before i go to bed I drink another protein shake this time 2 scoops of protein and no oats...
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