WORLOUT

5:45 AM - 70 mins. of Weights: Arms (94 AVG - 125 MAX HR) 231 Kcals
Assisted chin-ups (Narrow grip): 75/8, 75/6, 75/6
Assisted Chin-ups (Wide Grip): 90/8, 90/8, 90/8
Assisted Dips: 75/10, 75/10, 75/10
Push-ups: 3 sets of 15
Angled Chin-ups: 3 sets of 8
Dbl Curls: 15/15, 20/12, 25/4
Dbl Side Bends: 15/15, 20/15, 25/10
Barbell Curls: 30/15, 40/10, 40/8
Concentration Curls: 15/10, 15/10, 15/10
Tricep Bench Dips: 3 sets of 20
Overhead Tricep: 40/15, 50/15, 60/8
Seated Tricep Dips: 95/15, 105/10, 105/10

7: 10 AM - 50 mins of Swimming Laps ~ 1.25 miles (HR?) ~ 250 Kcals.
48 laps - Kickboard with flippers
48 laps - Sidekicks with flippers
48 laps - Freestyle with flippers & fins