Workout of the day l:

full body

Warm Up

Foam RollAb workout (30sec plank/ crunch 12x2 / sit ups 12x2)50 push-ups (20 - close/20 - mid/10 - wide)Back Workout (dumbbell Rows)10-15 reps - 35lbs x2

Calisthenics

Elliptical Machine

10 min w/ 2min cool down (increase resistance every 3min - Start at level 4)

Shoulder Press (machine)

2 sets of 2 reps of 10
Start: 75lbs
Finish: 85lbs

Chest Fly (machine)

2 sets of 2 reps of 10
Start: 107.5lbs
Finish: 127.5lbs

Delt Fly (machine)

2 sets of 2 reps of 10
Start: 107.5lbs
Finish: 120lbs

Tricep dips (machine)

2 sets of 2 reps of 10
Start: 110lbs
Finish: 110lbs

Twisted Hammer Curls (dumbbell)

1 sets of 3 reps of 10
Start: 30lbs
Finish: 35lbs

Leg Press (machine) w/ Body Weight lunges

1 sets of 3 reps of 10
Start: 160lbs
Finish: 180lbs