A.M. - Weights

Smith Machine Shoulder Press - 6/8/10/12
#{150, 140, 130, 120}

[Standing Dumbbell Alternating Front Raise - 6/7/8/10
Standing Dumbbell Alternating Lateral Raise - 6/7/8/10
Standing Bent Dumbbell Reverse Flye - 6/7/8/10
(Standing Isometric Dumbbell Delt Fly - 8/8/8/8)]
#{80, 80, 70, 60}
#({20, 20, 20, 20})

[Standing Barbell Military Press (Front then Back) - 8/10/12/15
Standing Upright Barbell Row - 6/8/10/12]
#{60, 60, 50, 40}
#{60, 60, 50, 40}

Seated Rear Deltoid Flye - 6/8/10/12
#{210, 200, 190, 180}

Standing Arnold Press - Failure/Failure/Failure
#{80, 70, 60}

Full Crunch Machine - 15/20/25/30 
#{170, 155, 140, 125-110}

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

Weighted Decline Sit-Ups (slow) - 15/15/15/15
#{25, 25, 25, 25}


Est. Calories ~ 820

A.M. - Cardio

Treadmill - 30 minutes, 3.4 mph / 15.0 incline

Est. Calories ~ 485


Smith machine shoulder presses are the way to go. I like them a lot better than the other machines due to the ability to move grip position. I added the extra sets to the Arnold presses and went really heavy with the ab set. Next week I'll probably go heavier on the Arnold presses and the initial presses.