dumbbell fly 75 reps
3 sets of 25 x 30 Lbs
horizontal pull ups
3 sets of 20
dumbbell flat bench press 75 reps
3 sets of 25 x 50 lbs
bent over single arm rwo 75 reps
3 sets of 25 x 50 lbs
eliptical 30 minutes
side planks with knee tuck
2 x 20
butt ups
2 x 20
lying side leg raises
2 x 20
lying side leg
2 x 20
push ups
1 set of 50 , 1 set of 45
lying straight leg lifts
2 x 20
bicycles
2 x 20