6/1 strength day

10 minute warm up treadmill

chest press 3x15 (1~35#, 2~40#)
Seated Row x3x15 (1x20 and 2x15 ~75#)
Leg Press 3x20 (1~150#, 2~170#)
Overhead Press 3x15 (3~35#)
Lat Pull Down 3x15 (3~40#)
Leg extension 3x20 (3~65#)
Leg curl 3x20 (3~65#)
Ab machine 3x20 (3~80#)
Back extension 3x15 (2~110#)

30 minutes Arc Trainer, strength program, Level 5 (30/35/75 resistance, level 8 - hiker)
30 minutes treadmill 1% ~ 3.5mph (1.61 miles)

6/2: cardio day

65 minutes treadmill 4.5% ~ 2.5mph (2.4 miles)