Super Sunday

Today I had Collin coming by the gym to get some help in his training.  I ended up getting to the gym a little earlier and doing some work before he got there; a Super Sunday workout. 

Today's Workout
1.  Warm Up - treadmill; 2.71 mile run
2.  Dumbbell Press (10 reps with 55 lb)
3.  Seated Bicep Curl (10 reps with 50 lb)
4.  Tricep Bench Dip (20 reps)
Repeat #2-4 for a total of three sets

5.  Elliptical - 2.5 miles
6.  Chest Press (10 reps with
7.  Shoulder Press (10 reps with
Repeat #6-7 for a total of three sets

8.  Seated Leg Curl (10 reps with 95/95/105 lb)
9.  Glute Extension (10 reps with 50/50/60 lb)
Repeat #8-9 for total of three sets

10.  Side Plank Twists (5 reps per side)
11.  Sit ups (10 reps)
12.  Crunches (10 reps)
13.  Russians (10 reps)
Repeat #10-13 for a total of three sets

SWIMMING
1.  250 Warm Up (free, back, breast)
2.  5 x 50s easy with 10s rest
3.  10 x 25 hard / easy
4.  5 x 50 drill / swim
5.  250 Cool down
TOTAL: 1250 yds (0.71 miles)