[swolfe]

i run on the treadmill for 20 minutes, stretch, then do the weights for the day (rotates between pushing and pulling). after weights, i run through some abs, and i'm done.

the whole thing takes between 45 minutes and an hour. i do this 2-3 times per week, and sometimes mix in sprints/plyometrics instead of run/weights.

pushing day:
bench
leg press
dips
calf raises

pulling day:
lat pulls
dead lifts
upright row

usually do 3 sets of 8-10, except calf raises, which get a lot more reps.