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

3 sets of 30 pushups

3 sets of 40 sit-ups

Strength training

10 min warm-up, 19 min at threshold, 10 min cool down. It was technically my husband's Garmin workout but I went along since I didn't have any better run planned. I like shorter speedwork for sure.

Arms day

Warm up, lots of push-ups, arms focused

Part 1: superset 8,6,6,4,4,2 sets of bench press (125-145) with 6R6L of single arm KB bent rows @45

Part 2: 5 rounds of
Dumbell curl 7's 2x15
12 DB overhead triceps extension 2x15
6-10 chin ups (not pull ups)
12 push-ups with 25 plate on back

Core: 60 flutter kicks 60 bike crunches

Stretch