Warm up.
5 min treadmill 15 grade (incline) 3.5 MPH

Work Out
Dumbbell Bench Press
25 lbs (each hand) x 15 reps. \40 lbs x 8 reps. \45 lbs x 6 reps. \50 lbs x 10 reps. 55x 8 reps

D/B Incline Press
20 lbs (each) x 15. \25 lbs x 12. \30 lbs x 10. \35 lbs x 10. \40 lbs x 8. \30 lbs x 12

Barbell Bench Press
85 lbs x 15. \105 x 12. \125 x 10. \145 x 8. \185 x 6. \195 x 4

D/B Preacher Curl
20 Lbs x 12. \25 x 10. \30 x 8. \35 x 6. \25 x 8

Alternate Hammer Curl (D/B)
25 x 15. \30 x 12. \ 35 x 10. \40 x 7. \25 x 12

Cable Curls
30 x 15 (each arm) \40 x 10. \50 x 8. \60 x 8. \ 50 x 10.

45 min on the tread mill 15 grade (incline) at 3.5 to 4.1 MPH