Weights:
3 x 12 Bench Press
3 x 12 Seated Flys
3 x 12 Standing Flys
3 x 12 Dumbell Flys
3 x 12 Arnolds
3 x 12 Side Lateral Raises
3 x 12 Front Raises
3 x 12 Straight Arm Pulldowns
3 x 12 Lat Pulldown
3 x 12 Cable Rows
3 x 12 Tricep Pulldowns
3 x 12 Tricep Kickbacks
3 x 12 Barbell Curls
3 x 12 Concentration Curls
3 x 12 Shrugs
Treadmill:
4x:
2 minute walk @ 4.0
3 minute run @ 6.0
finish with 2 minute cool down.
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