A.M. - Weights

[Dumbbell Standing Lunges - 20/20/20/15 (per side)
Dumbbell Standing Side Lunges - 8/8/8/8 (per side)
Dumbbell One-Legged Squats - 5/5/5/5 (per side)]
#{35, 40, 45, 35}

Smith Machine Squats - 14/12/10/14
#{250, 300, 320, 250}

Leg Press - 20/16/14/Failure
#{310, 330, 350, 310}

Leg Extension Machine - 10/8/6/Failure (no rest)
#{130, 150, 170, 130}

Leg Curl Machine - Failure
#{100}

Calf Extension Machine - 30/30/30/30 (10 slow, 10 fast, 5 slow, 5 fast)
#{280, 295, 310, 280}

Est. Calories ~ 670

A.M. - Cardio

Treadmill - 30 minutes, 3.5 mph / 15.0 incline

Est. Calories ~ 425

P.M. - Cross Training

[Renegade Row Push-Ups - 10/10/10/10
Dumbbell Squat Clean and Press - 10/10/10/10] (no rest)
#{25}

Est. Calories ~ 110

P.M. - Cardio

Treadmill - 45 minutes, 3.5 mph / 15.0 incline

Est. Calories ~ 700