A.M. - Weights

Deadlifts - 12/10/8/12
#{250, 270, 290, 250}

Full Crunch Machine - 25/20/15/Failure
#{90, 100, 110, 110-100-90-80}

Dumbbell Romanian Deadlift- 15/12/10/15
#{100, 110, 120, 100}

Ab Coaster (Weighted Knee Lifts) - 25-12-12/22-11-11/20-10-10/Failure (front-left-right)
#{25, 30, 35, 40}

Back Extension - 20/18/16/20
#{130, 150, 170, 130}

Core Rotation Machine - 12/10/8/12 (each side)
#{60, 80, 100, 60}

[Leaning Side Crunches - 12/10/10/8 (each side)
Weighted Back Raise - 12/10/10/8]
#{25, 25, 25, 25}
#{25, 25, 25, 25}

Weighted Sit-Ups (Decline) - Failure
#{25}

Est. Calories ~ 710

A.M. - Cardio

Elliptical - 20 minutes, 16-17 resistance

Est. Calories ~ 360

P.M - Cardio

Treadmill - 30 minutes, 6-7.5 mph / 1.5 incline for 25 minutes, 3.5 mph / 14.0 incline for 5 minutes

Est. Calories ~ 500