Cardio: 3 mile jog

Strength: Changing it up a bit this week. Biceps, triceps, shoulders, back, chest

Standing bicep curls: 3 x 20 10 pounds
Concentration curls: 3 x 15 15 pounds
Triceps kickback: 3 x 20 10 pounds
Lying triceps extension *: 3 x 15 25 pounds
Front raise: 3 x 20 5 pounds
Upright row: 3 x 15 10 pounds
Incline bench press *: 3 x 15 35 pounds
Lying chest fly: 3 x 20 10 pounds
One arm seated row *: 3 x 20 40 pounds
Functional lower back extension *: 3 x 15 40 pounds
This workout kicked my butt. My arms were shaking for a while.

(* = Bowflex)