AM:

Dynamic Warmup

1 X 10 @45 LBS Overhead Press
1 X 10 @65 LBS Overhead Press
1 X 6   @95 LBS Overhead Press
5 X 3   @115 LBS Overhead Press
5 X 1   @135 LBS Overhead Press

1 X 10 @45 LBS Barbell Curls
2 X 8 @65 LBS Barbell Curls
2 X 3 @95 LBS Barbell Curls
5 X 6 @75 LBS Barbell Curls

5 X 15 @98 LBS Iso Lateral Rows

3 X 10 @50 LBS Skullcrushers

3 X 12 @20 LBS Forearm Curls
3 X 6   @35 LBS Bicep Curls

10 Minute Core Workout

PM:

Dynamic Warmup

1 X 15 @22.5 LBS Tricep Pull Down
1 X 12 @27.5 LBS Tricep Pull Down
1 X 10 @42.5 LBS Tricep Pull Down
1 X 10 @47.5 LBS Tricep Pull Down
3 X 8   @52.5 LBS Tricep Pull Down
5 X 5   @57.5 LBS Tricep Pull Down

1 X 10 Dips
5 X 6 @45 LBS Weighted Dips
1 X 10 Dips

1 X 10 @25 LBS Preacher Curls
1 X 10 @45 LBS Preacher Curls
1 x 8   @55 LBS Preacher Curls
5 X 4   @70 LBS Preacher Curls
1 X 10 @45 LBS Preacher Curls

1 Mile Run @7:35