BACK

 CARDIO: 10 mins – TREADMILL. 7.0 speed

 LAT PULLDOWN:
 10 reps. 100 lbs.
 15 reps. 90 lbs.
 20 reps. 70 lbs.

 ROWING MACHINE: 3 mins. Tension in middle. ON. ↑ 3 MINS. START.

 SPRINTS: 2 mins. 9.0 speed.

 DIP ASSIST:
 10 reps. 45 lbs.
 15 reps. 70 lbs.
 20 reps. 100 lbs.

 ROWING MACHINE: 3 mins. Tension in middle. ON. ↑ 3 MINS. START.

 SPRINTS: 2 mins. 9.0 speed.

 FRONT PULLDOWN:
 10 reps. 90 lbs.
 15 reps. 70 lbs.
 20 reps. 50 lbs.

 ROWING MACHINE: 3 mins. Tension in middle. ON. ↑ 3 MINS. START.

 SPRINTS: 2 mins. 9.0 speed.

 THOR’S HAMMER:
 5 reps. 40 lbs.
 10 reps. 30 lbs.
 15 reps. 25 lbs.

 CARDIO: 15 mins – TREADMILL. 6.5 speed

 PUSH-UPS: 20 reps.
 SIT-UPS: 30 reps.

CHEST
 CARDIO: 15 mins – TREADMILL. 6.5 speed
 STRETCH

 SMITH BENCH PRESS:

 5 reps. 90 lbs.
 10 reps. 90 lbs.
 15 reps. 90 lbs.

 PUSH-UPS: 20 reps.
 SPRINTS: 2 mins. 9.0 speed.

 PECTORAL FLY:
 5 reps. 100 lbs.
 10 reps. 75 lbs.
 15 reps. 50 lbs.

 PUSH-UPS: 20 reps.
 SPRINTS: 2 mins. 9.0 speed.

 DECLINE PRESS:
 5 reps. 60 lbs.
 10 reps. 50 lbs.
 15 reps. 30 lbs.

 PUSH-UPS: 20 reps.
 SPRINTS: 2 mins. 9.0 speed.

 THOR’S HAMMER:
 5 reps. 40 lbs.
 10 reps. 30 lbs.
 15 reps. 25 lbs.

 CARDIO: 15 mins – TREADMILL. 6.5 speed

 PUSH-UPS: 20 reps.
 SIT-UPS: 30 reps.

ARMS
 CARDIO: 15 mins – TREADMILL. 6.5 speed
 STRETCH

 CABLE CURLS:
 5 reps. 50 lbs.
 10 reps. 42 lbs.
 15 reps. 30 lbs.

 DIPS: 20 reps.
 SPRINTS: 2 mins. 9.0 speed.

 TRICEPS EXTENSIONS:
 10 reps. 65 lbs.
 15 reps. 50 lbs.
 20 reps. 40 lbs.

 DIPS: 20 reps.
 SPRINTS: 2 mins. 9.0 speed.

 STATIC CURLS: 10 reps for both sides. 25 lbs.

 DIPS: 20 reps.
 SPRINTS: 2 mins. 9.0 speed.

 THOR’S HAMMER:
 5 reps. 40 lbs.
 10 reps. 30 lbs.
 15 reps. 25 lbs.

 CARDIO: 15 mins – TREADMILL. 6.5 speed

 PUSH-UPS: 20 reps.
 SIT-UPS: 30 reps.
 LEGS

 CARDIO: 5 mins – TREADMILL. 6.5 speed

 STRETCH

 SQUAT MACHINE: 3 (45 lbs.) on each side.

 5 reps.
 10 reps.
 15 reps.

 LEG EXTENSIONS: 10 reps.

 SPRINTS: 2 mins. 9.0 speed.

 LEG PRESS:
 5 reps. 4 (45 lbs.) PLATES on each side.
 10 reps. 3 (45 lbs.) PLATES on each side.
 15 reps. 2 (45 lbs.) PLATES on each side.

 LEG EXTENSIONS: 10 reps.

 SPRINTS: 2 mins. 9.0 speed.

 GLUTES:
 10 reps. 100 lbs.
 15 reps. 70 lbs.
 20 reps. 50 lbs.

 LEG EXTENSIONS: 10 reps.

 SPRINTS: 2 mins. 9.0 speed.

 THOR’S HAMMER:
 5 reps. 40 lbs.
 10 reps. 30 lbs.
 15 reps. 25 lbs.

 STAIRMASTER: 30 mins – LEVEL 7

 PUSH-UPS: 20 reps.
 SIT-UPS: 30 reps.