The Life of a Millennial Maverick

7:30 mile
3 x 10 overhead press @ 50lbs
3 x 20 crunches
3 x 10 lat pulldowns
3 x 10 seated leg curl @ 80lbs
3 x 10 seated leg extensions @ 90 lbs
3 x 15 rotary calf @ 110lbs

9-minute mile
3 x 10 incline press @ 60lbs
6 x 20 crunches
3 x 10 dual axis row @ 70lbs
3 x 10 tricep press @ 120lbs
3 x 10 rotary chest @ 80lbs

9:30 mile @ level 1 incline
3 x 10 shoulder press @ 40lbs
3 x 10 leg extensions @ 50lbs
3 x 10 arm curls @ 50lbs

10 minute mile
3 x 10 chest press @ 60lbs
9 x 20 crunches
3 x 10 tricep press @ 60lbs
3 x 10 seated leg curl @ 70lbs
3 x 10 rotary incline chest press @ 40lbs
3 x 10 tricep pulldowns @ 60lbs
3 x 10 lat pulldowns @ 90lbs
3 x 10 rotary upper back @ 50lbs

2 miles on the treadmill @ 10 min pace
3 x 10 rotary shoulder @ 40lbs
9 x 20 crunches
3 x 10 curls @ 50lbs
3 x 10 curls @ 70lbs
3 x 10 rotary shoulder @ 40lbs
3 x 10 shoulder press @ 50lbs
3 x 10 lateral row @ 90lbs
3 x 10 back extensions @ 90lbs

15 mins stairmaster for 1.4 miles
3 x 10 leg extensions (quads)
3 x 10 seated leg curls
3 x 20 crunches

10 mins stairmaster for .6 miles
3 x 10 overhead press @ 70lbs
3 x 20 crunches
3 x 10 tricep presses & 100lbs

20 mins on stairmaster for 1.5 miles
3 x 10 row @ 70lbs
6 x 20 crunches
3 x 10 back extensions @ 110lbs
3 x 10 curls @ 70lbs
3 x 10 seated leg press @ 150lbs
3 x 10 rotary upper back @ 100lbs
3 x 10 leg extensions @ 100lbs
3 x 20 rotary calf @ 100lbs
3 x 10 seated leg curls @ 70lbs
3 x 20 lat pulldowns @ 100lbs

12 minute mile on the stairmaster
3 x 10 rotary shoulder @ 50lbs
3 x 10 tricep press @ 100lbs
3 x 10 seated leg press @ 150lbs
3 x 10 shoulder press @ 50lbs

15 mins stairmaster for 1.5 miles
3 x 10 chest press @ 70lbs
3 x 20 crunches
3 x 10 bicep curls @ 50lbs
3 x 10 seated leg curls @ 60lbs
3 x 10 rotary incline chest press @ 40lbs