Cardio

Crossramp - 35 minutes
Treadmill - 20 minutes
Volleyball - 45 minutes

Strength

Bicep Curl - 3 sets, 10 reps, 12.5 lbs
Lat pulldown - 3 sets, 10 reps, 60 lbs
Bench Press - 3 sets, 10 reps, 45 lbs
Shoulders - 3 sets, 10 reps, 3 lbs, 3 positions
Tricps - 3 sets, 10 reps, 10 lbs
Abdominals - 3 sets, 10 reps, 4 positions