I need to put these on here again, I seem to track them better and seeing that I have a little time freed up, I can do so again. I am only able to work out 4 times a week now due to my schedule, so I have split it betweeen upper body HIIT's one day, All cycling training second day, lower body & HIIT's third day & All cycling training again 4th day.

I want to try and hit something recreational on the 5th day just to stay out of the gym and get out into the earth.


5 MIN Warp Up Treadmill - Intensity 6, 4.0 Speed

Fly's: 15x20 14x30 12x40 10x50
Chest Press: 15x20 14x30 12x40 10x40
Bicep Curls: 15x20 14x25 12x30 10x30
Dip Machine: 15x30 14x40 12x50 10x60
Military Press: 15x20 14x20 12x30 10x30 (I am so weak @this)
Lat Pull Down: 15x40 14x50 12x60 10x80

Upper ABS: 4 Sets of 15 each (combined crunches & side crunches)

20 MIN HIIT Stationary Bicycle

Levels 2-7, 80 RPM's

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