Upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 50 pounds: 3 sets of 10 repetitions

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 85 pounds: 3 sets of 10

Seated Lat Pulldown, 85 pounds: 3 sets of 10

3 sets of 8 pullups

2 sets of 30 pushups

2 sets of 40 sit-ups

2 sets of 1-minute planks

4 miles in gloriously unpleasant humidity

Warmup 10 mins, focus on arms

Push press 5x12. Build 75-95

5 rounds of:
15 DB curls 2x15
12 overhead recipes extensions 2x15
10 Arnold presses 2x25
15 bench dips
:30 L hold, split between bar hang and rings

Stretch

5 mile run - 3x2k intervals. Wednesday lift routine

6 miles