Late w/o, I ate lunch first...
Warm up: 10 minutes stationery bike at about 15 mph
Weight training: Joyce Vedral’s “Weight Training Made Easier”
Stretching back and spine x 2
Side bend x 2
Torso twist x 2
Biceps/triceps x 2
Runner’s stretch x 2
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Lat press: 2s, 12r, 10r, 3 lb db
Overhead press: 2s, 12r, 10r, 3 lb db

Cross bench pullover: 2s, 12r, 10r, 3 lb db
Cross face triceps extension: 2s, 12r, 10r, 3 lb db

Incline press: 2s, 12r, 10r, 3 lb db
Kick back: 2s, 12r, 10r, 3 lb db

Incline fly: 2s, 12r, 10r, 3 lb db
One hand overhead extension: 2s, 12r, 10r, 3 lb db

Side lateral: 2s, 12r, 10r, 3 lb db
Alternate curl for the biceps: 2s, 12r, 10r, 3 lb db

Front lateral raise: 2s, 12r, 10r, 3 lb db
Simultaneous curl: 2s, 12r, 10r, 3 lb db

Seated alternate shoulder press: 2s, 12r, 10r, 3 lb db
Seated concentration curl: 2s, 12r, 10r, 3 lb db

Seated f/b overhead press: 2s, 12r, 10r, 3 lb db
Palms up wrist curl: 2s, 12r, 10r, 3 lb db
Aerobic exercise: Stationery bike 5 minute warm up at about 15 mph, 29 minutes at 25-30 mph, 4 minutes cool down at 15 mph - total 29 minutes
Stretching: Denise Austin’s ‘Get Fit Fast’ 10 minute abs w/o level1

Good w/o...