50 minutes of upper body workout

Bench-press
115 pounds: 2 sets of 15 repetitions50 minutes of upper body workout at 24 Hour Fitness


Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 85 pounds: 3 sets of 10

Seated Lat Pulldown, 85 pounds: 3 sets of 10

3 sets of 8 pullups

3 sets of 30 pushups

3 sets of 40 sit-ups
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 50 pounds: 3 sets of 10 repetitions

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 85 pounds: 3 sets of 10

Seated Lat Pulldown, 85 pounds: 3 sets of 10

3 sets of 8 pullups

3 sets of 30 pushups

3 sets of 40 sit-ups

4 mile run in the morning
Wednesday full body lift routine in the evening

Core workout
2 miles

Warmup 10 mins stretching, moving, cardio

Thrusters 5x3 build to heavy 3

Warm up some small sets of the workout

Workout for time:
27-21-15 dual dumbbell thrusters 2x15 superset with
15-12-9 burpee box jumps 20"
Then rest 3 min
2115-9 dual dumbbell thrusters superset with
12-9-6 burpee box jump
Then rest 2 min
15-12-9 dual dumbbell thrusters
9-6-3 burpee box jump

Stretch