WORKOUT

5:20 AM -92 mins of Weights:Back,Chest,Shoulders & Abs(102 AVG-139 MAX HR)370 Kcals

Assisted Pullups(wide): 12/90, 8/75, 2/60
Assisted Pullups(narrow): 12/90, 10/75, 4/60
Assisted Dips: 12/90, 10/75, 8/60
Lat Flexor: 15/60, 15/75, 8/90
LF Row: 15/60, 10/67.5, 8/75
Dbl Rows: 15/15, 12/20, 10/25
Reverse Pull-ups(Body weight): 3 sets of 8
Bench Press: 15/65, 15/75, 10/85
Cable Cross-over: 15/30, 10/40, 8/40
Dbl Flyes: 15/15, 10/25, 8/25
Dbl Side Raises: 20/7.5, 12/10, 8/12
Shoulder Press: 15/30, 12/35, 10/40
LF Lat Raises: 10/30, 8/30, 6/30
Dbl Side Bends: 15/15, 15/25, 10/25
Bench Knee-in & up: 3 sets of 30
Abdominal: 15/65, 15/80, 15/80

1:20 PM - 45 mins Stepper(L10-Glute Sculptor)~2 miles(117 AVG - 127 MAX HR) 238 Kcal

7:50 Pm - 80 mins. of Spinning @ home~13miles (104 AVG - 114 MAX HR) 343 Kcals