Went for an aerobic bike ride with my team this morning. Kept it easy :)

47 Mile Bike Ride @ 03:00:00

Weight Training

CHEST
Bench Press 2x15, 2x12 @ 65 lb dumbells
Chest Flyes 2x15, 2x12 @ 25 lb dumbbells

SHOULDERS
Overhead Press 2x12 @ 22.5 lb dumbbells
Side and Front Raises 2x(2x8) @ 8 lb dumbbells

BACK
Seated Row Machine 2x12 @ 70 Machine
Assisted Chin Up 2x12 @ 115 Machine

BICEPS
Concentration Curls 2x15, 2x12 @ 17.5 lb Dumbbells

TRICEPS
2x12 Dips @ assisted machine @ 115 lbs

LEGS
Abductor 2x15 @ 5 lb ankle weights
Adductor 2x15 @ 5 lb ankle weights
Hamstring 2x12 @ 50 lb machine
Leg Press 2x15 @ 115 lb machine

CORE
3x15 crunches on ball
3x1 min Plank
2x15, 2x12 Back Machine
2x15 Captain's Machine
2x.45 second side plank with rotation