Weights

barbell military press 8,6,4,2,1@95,95,100,110,115

upright rows 8,8,6,6@50,60,70,80

barbell shrugs 10,8,8,6@110,110,120,120

bent over lateral raises 10,8,8,6@10,20,30,40

50 ab crunches

30 minutes of cardio burning off 383 calories