20 mins on spin bike - sets of 2mins on hard and 2 mins off
ab and core 3 sets of 20 presses roughly 15 mins?
arms - free weights and bar. 3 sets 10 reps
15lbs and 22.5lbs
down pull 30-40lbs 3 sets of 10
chest presses on machine - 3 sets of 10 at 30lbs then 2 sets of 10 reps at 40lbs
misc if i have time or motivation - leg press
im no body builder and i love to eat - i find that my work out is just to maintain and be healthy and fit. i hate missing days which i alreay have a hard time maintaining 4 days a week >_>