WORKOUT

5:30 AM -75 mins. of Weights - Chest, Shoulder & Back(96 AVG - 137 MAX HR)254 Kcals
Bench Press: 65/15, 75/15, 85/15
Knee-in & Outs: 3 sets of 30
Incline Flyes: 15/15, 20/15, 25/10
Dbl Side Bends: 15/15, 20/15, 25/15
Cable Crossover: 30/15, 40/12, 40/10
Straight Leg ABs: 3 sets of 10
Row: 25/15, 35/15, 45/12
LF Ab: 80/15, 80/15, 80/15
Dual pulley Row: 60/15, 67.5/12, 75/6
Lat Pulldown: 60/15, 67.5/12, 75/6
LF Lat Raises: 30/15, 30/10, 30/10
LF Shoulder Press: 30/15, 40/12, 40/10
Dbl Side Lat Raises: 8/20, 10/12, 12/8

6:50 AM - 30 mins. of Stepper ~ 3.25 miles ( 113 AVG - 138 MAX HR) 151 Kcals.
Breakdown: Manual Level 5 entire time.