Warm-Up: Dumbbell bench press 1×15 (light weight), dumbbell flys 1×15 (light weight), dumbbell side to front raise 1×10 (light weight). Stretch
Dumbbell Bench Press: 3×10,1×8 (medium/heavy weight, same as last week)
Alternating Arms Bench Press: 3×10 (medium weight)
Standing Front Plate Raise to Overhead: 3×12 (medium/light weight)
Seated Arnold Press: 3×10 (medium weight)
Leverage Incline Chest Press: 3×8 (medium/heavy weight)
Cable Side Shoulder Raise: 3×8 (light weight)
Run one mile: 0-.6 at 6.8mph, .6-.8 at 7mph, .8-1 at 7.5mph
*Superset: Perform the second exercise immediately after the first without resting in between.
Pin the graphic below for quick reference during workout.