dumbbell straight arm raises
10 x 20 lbs, 10 x 15 lbs 10 x 20 lbs each arm
seated dumbbell military press
15 x 40 lbs, 12 x 45 lbs, 12 x 50 lbs each arm
chin ups  total of 69
sets of  5, 15, 14, 13, 12, 10

elliptical

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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