_Cardio_thumbnail@3x.jpg)
Spinning
SETS
TIME
1
15min 0s
2
30min 0s
Cable Crunch
SETS
WEIGHT & REPS
1
110lbs x 12 reps
2
125lbs x 12 reps
3
125lbs x 12 reps
4
140lbs x 12 reps
Incline Bench Press (Smith Machine)
SETS
WEIGHT & REPS
1
135lbs x 10 reps
2
135lbs x 10 reps
3
155lbs x 10 reps
4
135lbs x 10 reps
Seated Incline Curl (Dumbbell)
SETS
WEIGHT & REPS
1
25lbs x 12 reps
2
25lbs x 12 reps
3
27.5lbs x 12 reps
4
27.5lbs x 12 reps
6 Way Motion
SETS
WEIGHT & REPS
1
24lbs x 12 reps
2
24lbs x 12 reps
3
24lbs x 12 reps
4
24lbs x 12 reps
Butterfly (Pec Deck)
SETS
WEIGHT & REPS
1
140lbs x 12 reps
2
160lbs x 12 reps
3
180lbs x 12 reps
4
180lbs x 12 reps
Pull Up (Assisted)
SETS
WEIGHT & REPS
1
70lbs x 12 reps
2
60lbs x 12 reps
3
50lbs x 12 reps
4
40lbs x 12 reps
Lat Pulldown (Cable)
SETS
WEIGHT & REPS
1
85lbs x 12 reps
2
100lbs x 12 reps
3
100lbs x 12 reps
4
115lbs x 12 reps
Triceps Extension (Machine)
SETS
WEIGHT & REPS
1
110lbs x 12 reps
2
120lbs x 12 reps
3
130lbs x 12 reps
4
140lbs x 12 reps
Rear Delt Reverse Fly (Machine)
SETS
WEIGHT & REPS
1
70lbs x 12 reps
2
80lbs x 12 reps
3
90lbs x 12 reps
4
100lbs x 12 reps
Seated Cable Row - V Grip (Cable)
SETS
WEIGHT & REPS
1
100lbs x 15 reps
2
105lbs x 12 reps
3
115lbs x 12 reps
4
120lbs x 12 reps
_thumbnail@3x.jpg)
Crunch (Machine)
SETS
WEIGHT & REPS
1
130lbs x 15 reps
2
140lbs x 15 reps
3
150lbs x 15 reps
4
160lbs x 15 reps
_Waist_thumbnail_@3x.jpg)
Torso Rotation
SETS
WEIGHT & REPS
1
130lbs x 15 reps
2
130lbs x 15 reps
3
140lbs x 15 reps
4
140lbs x 15 reps
5
150lbs x 15 reps
6
150lbs x 15 reps
_Chest_thumbnail@3x.jpg)
Chest Dip (Assisted)
SETS
WEIGHT & REPS
1
70lbs x 12 reps
2
60lbs x 12 reps
3
50lbs x 12 reps
4
40lbs x 12 reps
Hip Adduction (Machine)
SETS
WEIGHT & REPS
1
160lbs x 12 reps
2
175lbs x 12 reps
3
190lbs x 12 reps
4
205lbs x 12 reps