Today's workout

Flat smith machine bench press:

35 lbs 12 reps 

Repeat 5 X's

Seated cable extension:

30 lbs 20 reps 

Repeat 5 X's

Incline bench press machine:

40 lb 15 reps

Repeat 5 X's

Laying single arm tricep extension:

12.5 lbs 12 reps per arm

Repeat 5 X's 

Cable tricep Pulldown:

40 lbs 20 reps

Repeat 5 X's 

Weighted ab machine:

60 lbs 20 reps

Repeat 3 X's

Crunches:

20 reps

Plank:

1 mins

Reverse crunch:

20 reps

Leg raises:

20 reps

Repeat 3 X's

Stairs:

48 mins intervals