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Walking (treadmill)
- 00:16:00 | 1.5 mi | 3.3 mph | 5.5 % 110
- 00:30:00 26
- 00:30:00 | 2 mi 86
- Warm-up, cardio after strength training and afternoon cardio session
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Lat Pulldown
- 55 lb x 25 reps (PR) 25
- 50 lb x 25 reps 25
- 40 lb x 25 reps 23
-
Seated Cable Row
- 45 lb x 25 reps 34
- 45 lb x 25 reps 34
- 45 lb x 25 reps (PR) 34
-
One-Arm Dumbbell Row
- 15 lb x 25 reps 50
- 15 lb x 25 reps 50
- 15 lb x 25 reps 50
- 15 lb x 25 reps 50
- 15 lb x 25 reps 50
- 15 lb x 25 reps (PR) 50
- 3 sets each arm
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Dips - Triceps Version
- 25 reps 147
- 25 reps 147
- 25 reps (PR) 147
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Triceps Pushdown - Rope Attachment
- 10 lb x 25 reps 12
- 10 lb x 25 reps 12
- 10 lb x 25 reps 12
- 5 lb x 25 reps 12
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Elliptical Trainer
- 00:15:00 | moderate 113
- afternoon cardio