Day 1: Chest and Back - all machine workout wt/reps

Cable lat pulldown: 80/8, 70/10, 60/12
Incline chest press: 50/8, 40/10, 30/12
Lat pullover: 80/8, 75/10, 70/12
Pec flyes: 70/8, 65/10, 60/8
Cable mid row: 70/8, 60/10, 50/12

PWO cardio: 20 mins. combination run ~ 4.6mph and 10% incline brisk walk.