C-3-Back & Shoulders (1)

Sunday afternoon workout

Duration: 59 minutes (Including warm-up)
Calories: 505
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 33%

Pullup
5
4
3
3

Sucked here. Must get better.

Seated Cable Row
2 warms
100 lbs. x 10 reps
120 lbs. x 10 reps.
140 lbs. x 10 reps.

DB Row
1 warm
60 lbs. x 12 reps.
65 lbs. x 12 reps.

Standing Barbell Press
2 warms
85 lbs. x 8 reps.
85 lbs. x 8 reps.
85 lbs. x 8 reps.

Side Ups
15 lbs. x 12 reps.
15 lbs. x 10 reps.
15 lbs. x 12 reps.

Leg Raises on Roman Chair
15 reps.
15 reps.
15 reps.

Steady State Cardio

Calories: 426
Average Heart Rate: 134 bpm (71% MHR)
Maximum Heart Rate: 158 bpm (83% MHR)

Stationary Bike for 15 Minutes
Stepmilll for 15 minutes