Straifgt arm dumbbell raises front, lateral, bent over
10 x 5 lbs 10 x 10 lbs 10 x 15 lbs
seated dumbbell military press
10 x 40 lbs 10 x 45 lbs, 10 x 50 lbs  per arm
chin ups  77 total
warm up set of 5
then 6 sets of 12

side planks 3 sets one minute each
plank 2 sets of 2 minutes each
lying side leg raises  2 x 20
lying side leg  tuck 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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