Day 1:

Morning:  

10 min on elliptical resistence 10
Supersets
Dumbbell Press, 50lb, 3 x 8
Machine Lat Pull, 120, 3x10
Dumbbell Fly, 30lb, 3x8
Machine Lat Row, 120, 3x8
30 Seconds of plank front, side, side


Afternoon:

10 min on elliptical resistance 10
Squat with 50 pound shoulder press, 3x10
Side-to-side leg lifts, 3x10
Curls, 25lb, 3x8
Rope, 80 lb, 3x8
Circle dumbbell, 30lb, 8 reps
Curls burnout, 15lb, 12 reps
Triceps kickback, 15lb, 12 reps