Military Presses: 10x105,10x105,9x95,8x95
Seated Machine Lateral Raises: 14x105,14x105,12x70,10x70
Bent Over Cable Laterals: 12x30,10x20,8x20
Close Grip Presses: 10x85,10x85,9x95,8 95
Dips Behind the Back: 10,10,9,8
DB Press: 10x40,10x35,10x35,8x50
DB Fly: 6x40,8x35,8x35,6x40

Cardio 50 Mins (4.56 Miles in 45:00)
=================================
7:00 @ 5.6 mph
3:00 @ 5.7 mph
5:00 @ 5.8 mph
5:00 @ 5.9 mph
5:00 @ 6.0 mph
5:00 @ 6.1 mph
5:00 @ 6.2 mph
2:00 @ 6.3 mph
3:00 @ 6.4 mph
4:00 @ 6.5 mph
1:00 @ 9.0 mph
5:00 @ {cooldown}

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