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Cardio/Back/Shoulders/Abs:

Treadmill:

Time – 29:18 Mins.

Distance – 3 Miles.

Calories – 356.

Back:

Pull-Downs (V-Bar) – 3 Sets.

Supersetted with

Back Extns. – 3 Sets.

Seated Cable Rows – 3 Sets.

Shoulders:

Seated Dumbbell Overhead Presses – 3 Sets.

Supersetted with

Barbell Upright Rows – 3 Sets.

Standing Dumbbell Lateral Raises – 3 Sets.

Abdominals:

Bicycles – 2 Sets. 50 Reps.

Crunches (Feet at 90 degs.) – 2 Sets. 50 Reps.

Seated Mach. Crunches – 2 Sets. 30 Reps/90 lbs.

Supersetted with

Decline Push-Ups (Hands on edge of Bench) – 2 Sets. 20 Reps.

Crunches (Feet together knees open) – 2 Sets. 50 Reps.

Supersetted with

Push-Ups (Flat) - 2 Sets. 20 Reps.