Standing Cable Crossover: 12x90,6x100,5x100,4x110
Dumbbell Flat Bench Presses: 12x45,6x50,4x50,4x55
Incline Dumbell Fly: 12x35,6x40,5x45,4x50
Standing E-Z Bar Curl: 10x70,7x70,9x60,8x60
Concentration Curls: 10x30,9x30,2x35,8x20
Seated Twists: 25x205,25x185,25x195
Leg Raises: 25,25,25
Incline Bench Crunches: 10,25,25

Cardio 39 Mins
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4:00 @ 4.8 mph, 1:10 @ 8.1 mph
3:50 @ 5.1 mph, 1:10 @ 8.2 mph
3:50 @ 5.2 mph, 1:10 @ 8.3 mph
3:50 @ 5.3 mph, 1:10 @ 8.4 mph
3:50 @ 5.4 mph, 1:10 @ 8.5 mph
3:50 @ 5.5 mph, 1:10 @ 8.6 mph
1:50 @ 3.5 mph

Had to go pick up daughter and run back to gym to shower. Jumped on the treadmill again to warm muscles back up:

5:00 @ 7.0 mph
2:00 @ 4.0 mph

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