Chest and Bis

Inc Press: 2 warms, bar+10x10x3
DB Press: 1 warm, 40x10x3
Flat Bar: 1 warm, bar+10x10x3
Bicep Curl: 2 warms, 15 lb DBx10x3
Bicep Rope: 1 warm, 35x10x3

Cardio: Stair Mill 20 min
Jump Rope 10 min
1 mile treadmill

Total Calories: 1372
Fat: 36
Carbs: 85
Protein: 113