WORKOUT

10:00 AM - 50 mins of Weights - Arms (101 AVG - 141 MAX HR) 291 Kcals.
Assisted Wide-grip pull-ups: 64/6, 76/6, 76/6
Assisted Narrow-grip Pull-ups: 64/12, 64/12, 59/12
Assisted Wide-grip Dips: 64/12, 64/12, 58/12
Assisted Narrow-grip Dips: 64/12, 64/12, 58/12
Standard Push-ups: BW/15, BW/15, BW/15
Reverse-grip pull-ups: BW/6, BW/6, BW/6, BW/6, BW/6
Overhead Tricep: 20/15, 25/15, 30/120
Dbl Curls: 15/15, 20/10, 20/6
Bench Dips: BW/20, BW/20, BW/20
Hammer Curl: 10/15, 15/12, 20/6

10:55 AM - 35 mins of Spinning -6 miles (122 AVG - 143 MAX HR) 226 Kcals.
New spinning bikes at Bensalem. Smooth ride. Nice electronic features (RPM, resistance level, calorie burn, METS, distance) Very excited, it is like a new toy.

4:30 PM - 45 mins of Stepper - 4.9 miles ( 122 AVG - 128 MAX HR) 269 Kcals.
Manual Level 6 for entire workout.