I missed Saturday's workout so I combined it with today's.

5 MIN Warm-Up Stairmaster Level 1

Machine Incline Press 20x20, 15x20, 12x20, 10x30
Machine Flat Bench Press 16x20, 14x20, 12x20, 10x30
Standing BB Curls 15x15, 12x15, 11x15, 10x20
Preacher Curls 15x15, 12x15, 11x20, 10x25
Tricep Cable Pushdowns 20x20, 16x20, 14x20, 12x25

Leg Press Machine 20x100, 16x120, 15x140, 14x160
Machine Leg Curls 20x20, 16x20, 14x25, 12x30
Inner Hip Adduction 20x50, 16x50, 15x60, 15x70

Ab Crunches 15xBW, 15xBW, 15xBW, 15xBW
Leg Raises 15xBW, 15xBW, 15xBW, 15xBW

30 MIN HIIT Stationary Bike Level 3, 65-117RPMs, 10.79 Miles

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