Warmup

6 minute treadmill

6 minute Elliptical (40 sec easy / 20 sec hard)

Set 1

(5) 135lbs, (5) 155lbs, (5) 165lbs, (3) 175lbs, (3) 185lbs Deadlifts
3 Burpees Five Times

Set 2

(20) 65lbs, (15) 75lbs, (10) 85lbs, (5) 95lbs Bench Press
(20) 90lbs, (15) 97.5lbs, (10) 105lbs, (5) 110lbs Lat Pulldown

Set 3

(20) 30lbs, (15) 35lbs, (10) 40lbs, (5) Tim 45lbs, Dan 50lbs Dumbbell Bench
(20) 90lbs, (15) 97.5lbs, (10) 105lbs, (5) 110lbs Seated Row

Set 4

(20) 340lbs, (15) 390lbs, (10) 440lbs, (5) 490lbs Leg Press
(20) 12lbs, (15) 12lbs, (10) 15lbs, (5) 15lbs Dumbbell Curl and Press

Total workout time 1 hour 15 minute