20 minutes running on treadmill @ 5.5mph - 7.5mph
5 minutes cooldown (3.5mph)

Chest
Paramount press: 3 x 15 @ 25/30/30lbs
Pec Dec: 3 x 15 @ 4/5/5
Apex Press: 3 x 10 @ 10/10/10lbs

Shoulders
Shoulder press: 3 x 12 @ 20lbs
Lateral raises: 3 x 15 @ 8lbs (each arm)
Vertical row: 1 x 15 @ 4

Back
Assisted chin-ups: 3 x 15 @ 10/9/9
Rows: 3 x 15 @ 30lbs
Lat pull down: 3 x 15 @ 45lbs