Machine Flat bench light weight 10 reps (will increase to 12-15 reps great idea  more reps light weight lean muscle good cardio)
Machine Lat pull light weight 10 reps (will increase to 12-15 reps great idea  more reps light weight lean muscle good cardio)
Etc.

Pre and Post Routines Chart

OVERALL PHILOSOPHY- each individual athlete is provided with the appropriate paces, distances, numbers of repeats or intervals based on their own stage of development that data collection indicates at any one moment of time, usually adjusted weekly. The basic unit of comparison is time of work effort in a workout