Warmup

5 minute treadmill
750 Meter Row

Set 1

10 Pushups
10 Mountain Climbers (5 each leg)
10 Squats

Repeat 3 times

Set 2

Deadlifts (10/8/6/5/5) (135lbs, 155lbs, 175lbs, 185lbs, 195lbs)
20 Dumbbell Curls (10each arm) (Tim 20lbs, 25lbs, 30lbs, 35lbs, 40lbs) (Dan 20lbs and 25lbs)
Repeat 5 times
Tricep Pull (10/8/6/5/5) (96lbs, 108lbs, 120lbs, 132lbs, 144lbs)

Set 3

Leg Press (10/8/8/5/5/5) (350lbs, 400lbs, 450lbs, 500lbs, 550lbs, 600lbs)
One Arm Dumbbell Bench (15/10/10/5/5/5) (Tim 25lbs, 30lbs, 35lbs, 40lbs, 45lbs, 50lbs) (Dan 35lbs, 40lbs, 45lbs, 50lbs, 55lbs, 60lbs)
2 minute Treadmill (Dan 7.5% grade) (Tim 10.0% grade) Repeat 5 times

Set 4

30 second Plank
30 second Wall Sit
15 Dumbbell Hang Clean (20lbs)

Repeat 4 times

Set 5

Elliptical 5 minutes

Total workout time 1 hour 45 minutes