Two-hour workout at the gym (I'm on vacation so two-hour workouts are allowed).
10-minute warmup on the Crossramp
Strength
1. Dumbell Chest Press 12 x 20 / 12 x 20 / 10 x 25
2. Overhead Press w/ dumbells 12 x 20 / 8 x 25 / 15 x 15
3. Pec Fly with dumbells 12 x 10 / 12 x 12 / 8 x 12
4. Concentrated Bicep Curl 10 20 / 10 x 20 / 8 x 20
5. Bench Tricep Dips 10 / 10 / 9
6. Lying Overhead Extension (triceps) 15 x 10 / 12 x 12 / 10 x 12
46 minutes strength - 218 calories burned
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Cardio
Spinning cycle - 34 minutes
StairMaster - 20 minutes
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Total calories burned 670!
New upper body exercises. Extremely sore.
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