WORKOUT

6:15 AM - 60 mins. of Spinning ~ 10 miles (118 AVG - 128 MAX HR) 312 Kcals.

7:25 AM - 45 mins. of Weights: Arms (91 AVG - 118 MAX HR) 135 Kcals
Assisted Chin-ups (Narrow grip): 90/12, 75/6, 75/4
Assisted Chin-ups (Wide Grip): 90/8, 90/8, 90/8
Assisted Dips: 90/12, 75/12, 60/10
Push-ups: 3 sets of 15
Dbl Curls: 15/15, 20/12, 25/5
Barbell Curls: 30/15, 40/12, 50/4
LF Arm Curls: 25/15, 30/12, 35/10
Tricep Bench Dips: 3 sets of 20
DBL Overhead Press: 20/15, 25/15, 30/10
Seated Tricep Dips: 95/15, 105/10, 120/6

8:15 AM - 60 mins. Walking Inclines on TM - 4 miles ( 101 AVG - 121 MAX HR) 232 Kcals.
Breakdown; 0 to 4 % incline with .5% increase every 5 mins for 40 mins, then
4.5 to 6.5 % incline with .5 increase every 3mins for 20 mins.