30 Minutes Stationary Bike: 8.57 miles (Mile time ~ 3.5)
Leg Press: 140 lbs. This is not enough weight for me. It hurts my knees which is why you will see a lot of quad exercises.
Leg Extension: 50 lbs. for 12 reps.
Adductor: 90 lbs for 25 reps.
Abductor: 90 lbs. for 25 reps.
Lateral Pull Down: 80 lbs. for 12 reps.
Back Hyperextension: 25 reps. with 8 lb. medicine ball, on side 25 reps. with 10 lbs.
Leg Raise: 25 reps.
Tricep Press: 75 lbs. 12 reps.
Chest Press: 55 lbs. 12 reps.
30+ Lunges with 5 lbs. in each hand
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