WORKOUT

6:35 AM - 60 mins. of Weights - Arms & Shoulders (88 AVG - 122 MAX HR) 168 Kcals
Assisted Wide Grip Pull-ups: 90/12, 90/10, 90/10
Assisted Narror Grip Pull-ups: 90/12, 90/10, 90/10
Assisted Dips: 90/12, 90/10, 90/10
Push-ups: 3 sets of 15
Barbell Pull-ups: 3 sets of 8
LF Lateral Raises: 30/10, 30/10, 30/10
LF Shoulder Press: 30/15, 35/15, 40/10
DBL Side Raises: 10/10, 10/10, 10/10
DBL Curls: 15/15, 15/15, 15/15
Bench Dips: 3 sets of 15
Bar Curl: 20/15, 30/15, 30/12
LF Overhead Tricep Press: 40/15,40/15, 40/15

7:40 AM - 30 mins. of Stepmill - 2.73 miles (118 AVG - 124 MAX HR) 167 Kcals
Breakdown: Manual Level 5 for the entire time.