A.M. - Weights

[(Standing Dumbbell Alternating Front Raise - 12/10/8/12
Standing Dumbbell Alternating Lateral Raise - 12/10/8/12
Standing Bent Dumbbell Reverse Flye - 12/10/8/12)
(Standing Isometric Flye - 8/8/8/8
Standing Isometric Elbows-In Flye - 8/8/8/8)]
(#{50, 60, 70, 50})
(#{10, 10, 10, 10})

[Shoulder Press Machine (Palms Forward) - 14/12/10/14
Shoulder Press Machine (Palms In) - 8/7/6/8]
#{110, 120, 130, 110}
#{110, 120, 130, 110}

Standing Cable Cross Extension - 12/10/8/12
#{15, 20, 25, 15}

Cable V-Bar High Pull - 10/8/6/10
#{42.5, 45, 47.5, 42.5}

Smith Machine Shoulder Shrugs - 18/16/14/18
#{160, 180, 200, 160}

Standing Barbell Military Press (Front then Back) - 15
#{50}

Full Crunch Machine - 25/20/15/Failure Drop Set
#{95, 110, 125, 125-110-95}

Ab Coaster (Weighted Knee Lifts) - 20-10-10/18-9-9/16-8-8/30 (front-left-right)
#{25, 30, 35, 35}

Side Crunch - 15/12/10/8 (left and right each set, no rest)
#{25, 25, 25, 25}

Weighted Sit-Ups - 25
#{25}

Est. Calories ~ 745