This is a long workout, but this is a rainy Saturday so what the heck. I mostly kept weights light to work on form. The sit-ups kind of suck, my bench isn't setup properly for good form. I always wind up getting a rash on my butt and it really stresses myt lower back.
Exercise | Wt. | Reps | Rest |
| Press, Bench | 100 | 10 | 60 |
| Press, Bench | 110 | 10 | 60 |
| Press, Bench | 120 | 10 | 60 |
| Press, Bench | 130 | 10 | 60 |
| Press, Bench | 140 | 10 | 60 |
| Dips | BW | 10-12 | 60 |
| Dips | BW | 10-12 | 60 |
| Dips | BW | 10-12 | 60 |
| Dips | BW | 10-12 | 60 |
| Dips | BW | 10-12 | 60 |
| Pulldown | 50 | 10 | 60 |
| Pulldown | 50 | 10 | 60 |
| Pulldown | 50 | 10 | 60 |
| Pulldown | 50 | 10 | 60 |
| Pulldown | 50 | 10 | 60 |
| Row, Bent Over, Dumbbell 2 Dumbbells | 45 | 10 | 60 |
| Row, Bent Over, Dumbbell 2 Dumbbells | 45 | 10 | 60 |
| Row, Bent Over, Dumbbell 2 Dumbbells | 45 | 10 | 60 |
| Row, Bent Over, Dumbbell 2 Dumbbells | 45 | 10 | 60 |
| Row, Bent Over, Dumbbell 2 Dumbbells | 45 | 10 | 60 |
| Press, Seated Dumbbell Press | 30 | 10 | 60 |
| Press, Seated Dumbbell Press | 45 | 10 | 60 |
| Press, Seated Dumbbell Press | 45 | 10 | 60 |
| Press, Seated Dumbbell Press | 45 | 5 | 60 |
| Press, Seated Dumbbell Press | 30 | 10 | 60 |
| Raises, Lateral, Dumbbell Raise | 10 | 10 | 60 |
| Raises, Lateral, Dumbbell Raise | 15 | 10 | 60 |
| Raises, Lateral, Dumbbell Raise | 15 | 10 | 60 |
| Raises, Lateral, Dumbbell Raise | 20 | 10 | 60 |
| Raises, Lateral, Dumbbell Raise | 10 | 10 | 60 |
| Curls, Barbell | 40 | 10 | 60 |
| Curls, Barbell | 40 | 10 | 60 |
| Curls, Barbell | 40 | 10 | 60 |
| Curls, Barbell | 40 | 10 | 60 |
| Curls, Barbell | 40 | 10 | 60 |
| Extension, Triceps, Pushdown | 25 | 10 | 60 |
| Extension, Triceps, Pushdown | 25 | 10 | 60 |
| Extension, Triceps, Pushdown | 25 | 10 | 60 |
| Extension, Triceps, Pushdown | 25 | 10 | 60 |
| Extension, Triceps, Pushdown | 25 | 10 | 60 |
| Squat | 100 | 10 | 60 |
| Squat | 100 | 10 | 60 |
| Squat | 100 | 10 | 60 |
| Squat | 100 | 10 | 60 |
| Squat | 100 | 10 | 60 |
| Extension, Leg | 100 | 10 | 60 |
| Extension, Leg | 100 | 10 | 60 |
| Extension, Leg | 100 | 10 | 60 |
| Extension, Leg | 100 | 10 | 60 |
| Extension, Leg | 100 | 10 | 60 |
| Sit-Ups Incline | BW | 22 | 60 |
| Sit-Ups Incline | BW | 50 | 60 |
| Sit-Ups Incline | BW | 50 | 60 |
| Sit-Ups Incline | BW | 50 | 60 |
| Sit-Ups Incline | BW | 50 | 60 |
| Raises, Leg | BW | 15 | 60 |
| Raises, Leg | BW | 15 | 60 |
| Raises, Leg | BW | 15 | 60 |
| Raises, Leg | BW | 15 | 60 |
| Raises, Leg | BW | 15 | -- |
Wt. is weight or setting. BW is bodyweight. RM is the maximum weight that can be lifted for the number of repetitions. e.g. 10RM is the heaviest weight you can perform 10 reps of the exercise with perfect form. Your last rep should be near failure.