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