C-2-Chest & Arms (1)

Duration: 1:15
Calories: 818
Average Heart Rate: 132 bpm (69% MHR)
Maximum Heart Rate: 164 bpm (86% MHR)
Fat Percentage of Calories: 23%

Flat DB Press
3 warms
100 lbs. x 6 reps
100 lbs. x 5 reps
100 lbs. x 5 reps

Incline DB Bench Press
1 Warm
60 lbs. x 10 reps
60 lbs. x 8 reps
60 lbs. x 8 reps

Flat DB Flye
45 lbs. x 11 reps
45 lbs. x 10 reps
45 lbs. x 12 reps

Incline DB Curl
2 warms
35 lbs. x 6 reps
40 lbs. x 5 reps

Close Grip Bench Press
2 warms
135 lbs. x 10 reps
135 lbs. x 8 reps

Concentration Curl/DB Kickback Superset
25 lbs. x 10-R, 12-R/20 lbs. x 10-R, 10-L
25 lbs. x 12-R, 12-R/20 lbs. x 10-R, 10-L
25 lbs. x 12-R, 12-R/20 lbs. x 12-R, 12-L

Steady State Cardio on...

Stationary Bike for 15 minutes
Stepmill for 15 Minutes

Duration: 36:31
Calories: 419
Average Heart Rate: 136 bpm (72% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 20%