elliptical 30 minutes

rotator cuff warm up 10 minutes

horizontal pull ups
3 sets of 10
dumbbell fly
10 x 30 lbs, 10 x 35 lbs, 10 x 40 lbs  each arm
dumbbell flat bench
10 x 50 lbs,  10 x 60 lbs, 10 x 70 lbs each arm
bent over single arm dumbbell rows
10 x 50 lbs,  10 x 60 lbs, 10 x 70 lbs

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

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