WORKOUT

5:15 AM - 20 mins of Stepmill - 2 miles (121 AVG - 132 MAX HR) 121 Kcals.
Speed Intervals : L7 to L14 increased every 80 seconds.

5:45 AM - 55 mins of Spinning ~ 11 miles (120 AVG - 135 MAX HR) 320 Kcals

12:25 PM - 78 mins of Weights-Back, Chest & Shoulders (101 AVG- 136 MAX HR) 313 Kcals.

Assisted Pull-ups: (Narrow Grip) 15/90, 8/75, 4/60
Assisted Pull-ups: (Wide Grip) 15/90, 6/75, 2/60
Assisted Dips: 15/90, 12/75, 8/60
Push-ups (Body-weight): 3 sets of 20
Barbell Chin-ups: 3 sets of 8
Row: 15/25, 15/35, 10/45
Duel Pulley Pulldown: 15/60, 10/67.5, 6/75
Dorsi Flexor: 15/60, 12/75, 6/90
Cable Cross-over: 15/30, 10/40, 10/40
Bench Press: 15/75, 10/85, 5/95
Incline Flye: 15/15, 15/20, 8/25
Side lateral Raises: 15/10, 12/10, 10/12
Shoulder Press: 15/30, 12/40, 4/50
Barbell Shoulder Raise: 15/20, 15/20, 15/20

5:45 PM - 71 mins of Boot Camp Training (118 AVG - 146 MAX HR) 399 Kcals