Incline DB press - 4 x 10 Incline DB flies - 4 x 10 Flat bench DB - 4 x 10 Decline pushups - 4 x 25 hanging leg raises - 4 x 15 also did 20 minutes on treadmill  walk for 3... run slow for 1 min.. run fast for one minute..  repeated until time ran out...

after appropriate warm up Squats - 3 x 10 leg press - 3 x 10 leg exension/leg curl super set - 3 x 10 each walking lunges - 3 x 10 each leg seated calves - 5 x 12 hanging leg raises... 4 x15

Seated row Magnum machine - 4 x 10 (everything 90 sec rest) lat pulls front and wide - 4 x 10 Cable seated pull narrow and low - 4 x 10 wide grip pull up - 4 x 10 BB shrugs - 6 x 10 crunches on medicine ball - 2 x 30 front and side bridges - 45 sec each side x 3 sets

incline bench press - 4 x 10 x 155 (everthing 90 sec rest.. about..) Magnum seated bench press - 4 x 10 Cable flies - 4 x 12 decline pushups - 4 x 25 drage curls - 4 x 10 cable curls 3 x 10 alt DB curls 3 x 10 each arm

t-bar rows - 4 x 10 (90 sec rest) wide grip pull ups - 4 x 10 (60 sec rest) Magnum seated row machine - 4 x 10 (90 sec rest) lat pulls front - 4 x 10 BB shrugs - 6 x 10 was a good day...

Incline bench - 4 x 10 x 135 (everything 90 sec rest) polaris seated press machine - 4 x 10 Pec deck 4 x 10 each arm Smith Machine bench high on the chest - 3 x 10 cable presses - 3 x 10 straight bar cable curls - 3 x 10 drag curls - 3 x 10 Alt DB curls - 3 x 10 5 x 30 x cable crunches!!

Ran 12 x 100m with a 75 meter walk recovery seated magnum row machine - 4 x 15 (everything 90 sec rest) seated cable row low and narrow - 4 x 15 reverse grip lat pulls - 4 x 15 cable shrugs - 4 x 15 DB shrugs - 4 x 15 Go to BodyBlog

30 minutes on the treadmill...  followed this progression... walked at 4.0 for three minutes then increased the pace to 5.0 for 1 minute... then increased the pace to a relatively quick run for 1 minute.. Followed that same 5 minute routine for a total of 30 minutes...  got the heart rate up well during the hard intervals and allowed it to come back down to under 120 bpm during the walk...

warm up was 10 sets of 30 bleachers - run up and walk down...   front DB raise - 4 x 15 seated DB lateral raise - 4 x 20 Magnum shoulder press machine - 4 x 15 cable OH triceps extension - 4 x 12 reverse grip cable pressdown - 4 x 12 decline situps - 3 x 30 hangin leg raises - 4 x 15

hang cleans - 5 x 5 with 15 bench jumps between sets OH squats - 21-15-9 with 15 bench jumps between sets Walking lunges - 4 x 10 each leg SLDL - 4 x 12 single leg calves - 5 x 20 each leg

40 minutes continuous - walked on the treadmill at 4 mph and increased the incline 2 percent unitl heart rate was over 120 and held it there for the 40 minute duration....

cable flies - 4 x 20 x 36 (90 sec rest) Pec Dec - 4 x 15 x 132 Magnum seated bench press - 4 x 15 spider curls - 4 x 15 (60 sec rest) preacher curls - 4 x 15 side planks - 3 x 60 sec each side hanging leg raises- 4 x 15