30 minutes tread mill at 4 mph
14 minutes of step mill level 6
12, 10, 6 reps of 80, 100, 120# bicep curl
10, 8, 4 reps of 80, 100, 120# tricep curl
8, 6, 4 reps of 155, 170, 185# lat pulls
8, 6, 4 reps of 95, 110, 125# shoulder lifts
12 reps of 315# dual chest wing rotations
22 reps of 225#...