Weights & Cardio

Incline Bench (Chest):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Chest Flys)

Dumbell Shoulder Presses (Shoulders):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Lateral Raises)

Lat Pulldowns (Back):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Dumbell Rows)

French Curls (Triceps):

1 x 15

1 x 12

1 x 10

1 x 8 

1 x 15 (Superset w/ Tricep Kickbacks)

Hammer Curls (Biceps):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Concentration Curls)

Shoulder Shrugs on Smith Press (Traps)

1 x 15

1 x 15

1 x 12

20 Minutes on Eliptical

Vary intensity