WORKOUT

12:00 PM - 60 mins. of Boot Camp (117 AVG - 153 MAX HR) 324 Kcals.

6:15 PM - 62 mins.of Weights: Shoulder, Back & Triceps (95 AVG - 131 MAX HR)205 Kcals.
Assisted Wide-grip Chin Ups: 15/105, 19/90, 8/75
Assisted Narrow-grip Chin Ups: 15/105, 12/90, 8/75
Assisted Dips: 15/105, 12/90, 10/75
Body Weight Push-ups: 3 sets of 20
Dual Puley-Row: 15/52.5, 12/60, 10/67.5
Dual Pulley Pulldown: 15/52.5, 12/60, 10/67.5
Row plus bar: 15/25, 12/35, 10/45
LF Lat Raises: 15/30, 12/30, 10/30
LF Shoulder Press: 15/30, 15/35, 12/40
Dbl Side Raises: 15/7.5, 12/10, 10/10
Dbl Front Raoses: 15/7.5, 12/10, 10/10

7:25 PM - 30 mins. of Stepmill - Manual L4/L5 & L5/L7 (126 AVG -142 MAX HR) 192 Kcals.