WORKOUT

5:20 AM- 101 mins of Weights-Back, Chest, Shoulders & Abs(94 AVG - 136 MAX HR)367Kcals

Assisted Narrow Grip Pull-ups: 10/90, 8/75, 4/60
Assisted Wide Grip Pull-ups: 10/90, 8/75, 4/75
Assisted Dips:10/75, 8/60, 6/45
Push-ups: 3 sets of 20 Reps
Barbell Pull-ups: 3 sets of 8 reps
Bench Press: 12/75, 10/85, 8/95
Cable Cross-over: 15/30, 10/40, 8/40
Incline Flyes: 15/15, 15/20, 12/25
Bench Knee-in & Ups: 3 sets f 30
Nautalis Abdomonal: 25/65, 25/75, 15/85
Dbl Side-bends: 15/15, 15/20, 12/25
Seated row: 15/60, 12/67.5, 10/75
Lat Flexor: 15/75, 12/90, 6/105
Rear Deltoid: 12/45, 10/52.5, 8/60
LF Lat Raise: 12/30, 8/35, 6/40
LF Shoulder Raise: 15/30, 12/35, 10/40
Dbl Side Raises: 12/10, 10/10, 8/10

7:30 PM - 60 mins of TM Incline Walking - 4 miles (111 AVG - 122 MAX HR) 302 Kcals
1% to 4 % Incline - Increased 1% grade every 15 minutes X 4