1
 5 min eliptical
  3x8 bench press 95 lbs (30 sec-1min break )
   3x12 chest flys 15 lbs dumbells (30 sec-1min break)
    3x8 incline press 65 lbs(30 sec-1min break)
     3x12 seated rows 80 lbs (30 sec-1min break)
      3x12 deadlift 35 lbs dumbells(30 sec-1min break)
       5 min walk
2
 5 min eliptical
  3x8 seated slow curls 25 lbs dumbell(30 sec-1min break)
   3x12 preacher curl 40 lbs barbell(30 sec-1min break)
    3x8 skull crushers 50 lbs barbell (30 sec-1min break)
     4x12 dips (10 sec-30sec breaks)
      5 min walk
3
  5 min eliptical
   3x12 squats 115 lbs(30 sec-1min break)
    3x12 leg press 200 lbs(30 sec-1min break)
     3x10 leg extension 130 lbs(30 sec-1min break)
      4x10 standing calf raises 100 lbs(10 sec-30sec break)
       3x10 military press 60 (30 sec-1min break)
          5 min walk
4
 5 min eliptical
  3x8 bench press 95 lbs (30 sec-1min break)
   3x12 chest flys 15 lbs dumbells (30 sec-1min break)
    3x8 decline press 115 lbs(30 sec-1min break)
      3x12 standing rows 25 lbs dumbells(30 sec-1min break)
       4x12 inverted rows(10 sec-30sec break)
         5 min walk
5
 5 min eliptical
  3x8 standing slow curls 50 lbs(30 sec-1min break)
   3x12 preacher curls 40 lbs (30 sec-1min break)
    3x8 skull crushers 50 lbs(30 sec-1min break)
     3x8 close grip press 50 lbs (30 sec-1min break)
      5 min walk