8:30 AM - 65:00 minutes of Spinning (NO HRM) (585 Kcals)

9:40 AM - 55:00 mins of Weights (Upperbody & Arms) (NO HRM) (385 Kcals)

Assisted Chin-ups : 12/76, 12/76, 10/70
Assisted Dips: 15/76, 15/70, 15/64
Assisted Chin-ups (wide grip) 12/76, 12/76, 10/70
Assisted Dips (wide grip) 15/76, 15/70, 15/64
Pushups: 3 sets of 15

Dbl Bicep Curls: 15/15, 12/20, 12/20
DBL Hammer Curls: 15/15, 12/20, 12/20
LF Machine Curls: 20/20, 12/30, 6/40

Dbl Overhead Press: 20/15, 15/20, 10/25
Bench Dips: 3 sets of 15
LF Arm Extentions: 20/20, 15/30, 10/40
Rope Tricep Pushdowns: 20/25, 15/30, 15/35, 12/40