Day 18

Stationary bike 25 m, 5 pull-ups, 2 min rest 9 pull-ups

Upper body workout:

superset of 4 sets of 10 reps, dumbbell shoulder presses (16lbs.) and reverse grip bent-over rows (70lbs), 60 secs rest between sets

3 sets of 15 reps, reverse crunches, 60 secs rest