Upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 50 pounds: 3 sets of 10 repetitions

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 85 pounds: 3 sets of 10

Seated Lat Pulldown, 85 pounds: 3 sets of 10

3 sets of 8 pullups

2 sets of 30 pushups

2 sets of 40 sit-ups

2 sets of 1-minute planks

Circuit training

4 mile run

5 mile run- 3x2k intervals and wednesday lifts

Warmup

5x5 bench press build to heavy set

5 rounds:
10 Dual DB floor press 2x45#
8L 8R sing arm bent over DB row @45
12 DB hammer curls (both arms) 2x20
10 ring dips
16 GHD sit-ups

Handstand practice.

3 miles