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, 60 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

6 mile run

6 miles

Warmup 15 mins

Warmup workout elements

Workout: for time:
50m heavy sled push then 1000m run
Right into 5 rounds of:
100m heavy dual KB farmer carry 2x70
300m ski or row (alternate)
15 hand release pushups
300m run

Stretch

30m handstand walk practice