A.M. - Weights

[Shoulder Press Machine (Palms Forward) - 15/12/10/Failure
Shoulder Press Machine (Palms In) - 8/7/Failure/Failure]
#{130, 140, 150, 130-110}
#{130, 140, 150, 110}

[Standing Dumbbell Alternating Front Raise - 10/8/6/10
Standing Dumbbell Alternating Lateral Raise - 10/8/6/10
Standing Bent Dumbbell Reverse Flye - 10/8/6/10]
#{60, 70, 80, 60}

Standing Barbell Military Press (Front then Back) - 14/12/10/Failure
#{40, 50, 60, 40}

Standing Cable High Pull - 12/10/8/12
#{35, 42.5, 45, 35}

Dumbbell Shoulder Shrugs - 14/12/10
#{130, 140, 150}

Full Crunch Machine - 25/20/15/Failure Drop Set
#{95, 110, 125, 125-110-95-80}

[Captain's Chair Straight Leg Raise - 15/12/10 
Captain's Chair Straight Alternating Single Leg Raise - 5/4/3]
#{Bodyweight}

Weighted Decline Crunches - 50
#{25}

Side Crunch - 15/12/10/8 (left and right)
#{25, 25, 25, 25}

Est. Calories ~ 840

A.M. - Cardio

Treadmill - 30 minutes, 3.5 mph / 15.0 incline

Est. Calories ~ 470