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NOTESSTRENGTHTRAININGSTARTSTOPTIMECARDIOEXERCISETIMEINTENSITYDISTANCERATECALORIESSTARTSTOPTIMEDATEMTWTHFSSUEXERCISESET1SET2SET3SET4SET5FOCUSCHESTSHOULDERSBACKARMSLEGSABSNONEFLEXIBILITYRATEWORKOUTKILLERGOODSO-SOBLAHOOPS-MISSEDITbarbellbenchpress12100121101212560063535mdumbbellflyes12201211012125concentratedcurls1512151212151215warm-upfoamrollingandstretching10mcool-downstretching5m021612cool-downwalk10low1mi.9743greatworkoutlittlesorefromyesterday.64072040mtricepcablepulldown1525152512301235crunchesonabball25255leglifts2525-stairstepper-intervals307162274