Gill came to the AFC with me today and we had a great workout!

Shoulders
Shoulder press (lever): 3 x 10/10/6 @ 50/50/60 lbs
Upright rows: 3 x 10/10/6 @ 45/45/55 lbs
Overhead press: 3 x 10 @ 30 lbs
Assisted chin-ups: 3 x 10 @ 80 lbs assisted

Chest
Bench press: 3 x 10/8/8 @ 40 lbs
Incline bench press: 3 x 10 @ 10 lbs per arm
Modified incline bench press: 3 x 10 @ 10 lbs per arm
Dumbell flys: 3 x 10 @ 10 lbs per arm

Abs
Leg lifts off decline: 3 x 12
Weight crunches in roman chair: 3 x 10 @ 50 lbs
Hanging knee raises: 3 x 15
Medecine ball twists: 2 sets of 50 reps
Crunches on incline w/ 8 lb medecine ball: 2 x 15
45 degree weighted side bend w/ 8 lb medecine ball: 3 x 12 per side

Cardio
30 minutes stationary bike level 8