WORKOUT

5:40 AM - 80 mins. of Weights - Chest, Shoulder, Back & Abs (97 AVG - 135 MAX HR) 282 Kcals.
Bench Press: 85/15, 95/10, 105/4, 115/2
Bench Knee-in & outs: 3 sets of 30
Cable Cross-over: 30/15, 40/12, 50/6
Str. Leg Hanging Raises: 3 sets of 10
Incline Flyes: 20/15, 25/12, 30/6
Dbl Side Bends: 20/15, 25/15, 30/16
Rows: 35/15, 45/10, 55/6
LF Abdominal: 80/15, 80/15, 80/15
Dual Pulley Lat Pulldown: 60/15, 67.5/12, 75/6
Dual Pulley Row: 60/15, 67.5/10, 75/6
LF Lat Raise: 30/15, 35/10, 40/6
Shoulder Press: 35/15, 40/12, 45/10
Dbl Side Raise: 10/15, 10/12, 10/12

7:05 AM - 30 mins. of Step Mill - 2.75 miles (124 AVG - 131 MAX HR) 316 Kcals.
Breakdown: Manual Level 5 for the entire 30 mins.