Friday

15 minute elyptical (non-cardio)
4 1:30 min stepper sprints (cardio)

(sets)-(reps) (weight)(routine)
3-8 225 military press
3-12 170 pectoral fly
3-8 200 tricep press
3-12 180 deltoid raise
3-8 100 overhead tricep
3-8 90 bicep curl