A November Workout – by Will Paton

FM Squat Row                                                                                                   
            Weight = 35
            Reps = 20
            Sets = 3

Assisted Pullup
            Reps = 20
            Sets = 3

Situps
            Reps = 20
            Sets = 3

Smith Machine Inverted Row
            Reps = 15
            Sets = 3

Smith Machine Pushup
            Reps = 20
            Sets = 3

Step Up (18”)
            Reps = 20 (each leg)
            Sets = 2

FM Twist
            Weight = 20
            Sets = 20
            Reps = 20 (each side)
 
CARDIO (45 min total)

Cybex                                                             Stairclimber (quickstart)
            Resistance = 35-50                              Steps/Min = 70 – 95
            Incline = 8                                                       Time = 15 – 25 Min
            Time = 25 – 35 Min