Walking 3 miles
Stationary bike 30 minutes

Smith Machine
50x10
65x10
70x8
75x8

Lat pulldowns to the front
40x10
50x10
60x8
70x8

Pull Overs
25x10
30x10
35x8
45x8

Bent over dumbbell rows
25x10
30x8
35x8
40x6

Pec Deck
55x10
65x8
75x8
85x8

Reverse grip lat pulldowns
60x10
80x10
90x8
100x6

200 abs