WORKOUT

6:15 AM - 73 mins. of Weights - Chest, Shoulder & Back (92 - 120 MAX HR) 222 Kcals
Bench Press: 95/15, 95/6, 95/6
Knee in & outs: 30, 30, 30
Cable Cross-over: 30/15, 40/12, 50/6
Abdominal: 95/15, 110/8, 110/6
Dbl Incline Flyes: 20/15, 20/15, 25/12
Dbl Side Bends: 20/15, 20/15, 25/12
Dual Pulley Row: 67.5/12, 75/6, 75/6
Rear Deltoid: 60/10, 60/10, 60/10
Dual pulley Pull-down: 67.5/12, 75/8, 82.5/6
LF Lat Raises: 30/15, 35/8, 35/8
Shoulder Press: 35/15, 40/15, 45/10
Dbl Side Lat Raises: 7.5/15, 10/12, 10/12

7:35 AM - 30 mins of Stepmill (Manual L6) 3.1 miles ( 134 AVG - 139 MAX HR) 210 Kcals.