Arc-trainer (warm-up): 15min, 155 cal (est)
Elliptical Trainer (follow-up): 35min, 370 cal (est)
Strength training: 40min (x sets / reps of x / xlb weight)
- skullcrusher - 3 / 12 / 30lb
- incline dumbbell fly - 2 / 8 / 17lb
- barbell lying overhead press - 3 / 13 / 20lb
- incline bench press (BB) - 3 / 12 / 40lb
- bench press (BB) - 4 / 13 / 50
- cable crossover, high pulley - 4 / 9 / 20lb (per side)
- triceps pushdown (cable) - 3 / 14 / 25lb
- calf extensions - 4 / 14 / 130lb
- cable overhead triceps extension - 4 / 12 / 15lb
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