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

3 sets of 30 pushups

3 sets of 40 sit-ups

6 mile run.

6 miles

15 mins warmup
Warmup workout stuff at lighter weights.

Workout 36min AMRAP of:
1:30 bike or ski machine
20 alt lunges with SA overhead Db hold 35#
20 jumping squats
100m single arm KB carry 45#

During workout, at every 4:30 interval, stop and complete a run then resume reps. Run pattern is: 200m,400m,600m,400m,600m,400m,200m

1 hr z2 bike spin