Bent Over Dumbbell Rows: 10x35,10x40,9x45,8x50
Hyperextensions: 10,10,9,8
Neutral Grip Machine Pulldowns: 10x80,9x95,8x105
Calf Raises on Leg Press Machine: 10x380,12x400,10x420,10x460
Seated Twists: 25x205,25x185,25x195
Hanging Leg Raises: 25,25,25
Incline Bench Crunches: 25,25,25

Cardio 32 Mins (Max. Intervals):

1) 4 @ 4.8 mph, 1 @ 8.0 mph
2) 4 @ 4.8 mph, 1 @ 8.0 mph
3) 4 @ 4.9 mph, 1 @ 8.1 mph
4) 4 @ 5.1 mph, 1 @ 8.2 mph
5) 4 @ 5.2 mph, 1 @ 8.3 mph
6) 4 @ 5.3 mph, 1 @ 8.5 mph

2 @ 3.5 mph

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