WORKOUT

11:25 AM - 60 mins. Weights - Back & Chest (84 AVG - 127 MAX HR) 146 Kcals.
Freemotion Row: 40/10, 45/10, 50/10
Mts high Row: 40/10, 45/10, 50/10
Diverging Seated Row (Low) 50/10, 55/10, 60/10
Back Extention: 100/12, 110/10, 120/10
Diverging Lat Pulldown: 60/12, 70/10, 75/6
Chin Assist: 70/10, 60/10, 55/10
Dip Assist: 55/10, 50/10, 45/8
Push-ups: 15/BW, 15/BW, 15/BW
Pectorial Fly: 50/10, 50/10, 50/10
Converging Chest Press: 40/15, 510/10, 60/8
Cable Cross-over: 15/10, 10/15, 10/15

12:30 PM - 30 mins of Spinning ~ 7 miles (108 AVG - 131 MAX HR) 142 Kcals.