Going the Distance - Day 3 {I Lift Things Up and Put Them Down!!}

Today I'm a little bit gitty. Too many commercials but here's my tip for today for starting your Mass Building Month out right. Get those legs moving with a little spinning and a little leg pressing.
The routine:
Spinning (High Intensity) - 45 mins
Weight Training  - 40 mins

• Leg Extensions (5sets x 5-6 Reps) (90% Capacity or Heavy Resistance)
• Leg Press (5sets: 1st set= Warmup [20 reps], 2nd >5th set =[5-7 Reps] )
• Leg Curls (5sets: 1st set= Warmup [20 reps], 2nd >5th set =[5-7 Reps] )
• Adductors (5sets: [20 reps])(75% Capacity or Medium Resistance)
• Abductors (5sets: [20 reps])(75% Capacity or Medium Resistance)
• Bicep Preacher Curls (5sets: 1st set= Warmup [20 reps], 2nd >5th set =[5-7 Reps] )
• Bicep Barbell Curls (5sets: 1st set= Warmup [20 reps], 2nd >5th set =[5-7 Reps] )
• Bicep Rope Hammer Curl (5sets: 1st set= Warmup [20 reps Light Weight], 2nd >5th set =[10-12 Reps Medium Weight] )
• Tricep Single Arm Pushdown (5sets: 1st set= Warmup [20 reps], 2nd >5th set =[5-7 Reps] Medium to Heavy Weight)
• Tricep KickBacks (4sets: 1st set= Warmup [20 reps], 2nd >4th set =[10 Reps]
• Tricep Rope Pushdown (4sets: 1st set= Warmup [20 reps], 2nd >4th set =[10 Reps]
• Abs on Decline Bench (75 reps)

 This is my ode to Planet Fitness advertising. I Lift Things Up and Put Them Down!!