Day 16 - Bike and Weights

6am

- 5 miles - 21 mins - Stationary Bike - Level 6

- Barbell Shoulder Press
          - 4 Sets of 8 reps - 45, 65, 75, 75lbs

- Cable Row
          - 3 Sets of 8 reps - 120, 130, 140lbs

- DB Shrugs
          - 1 Set of 12 reps - 60lbs
          - 2 Sets of 8 reps - 80, 85lbs

- Shoulder T-Lifts
          - 3 Sets of 8 reps - 10, 12, 12lbs

- Cable Bicep
          - 3 Sets of 8 reps - 50, 60, 60lbs

Night Time
- 125 crunches
- Stretch