incline bench sit ups 60
5 sets of 15
wide grip chins 44
sets of 4, 8, 8, 8, 8, 8
back hyper extensions 60
5 sets of 15
pull ups 91
sets of 5, 15, 15, 12, 12, 12, 10, 10
side hyper extension 60
5 sets of 5

elliptical 30 minutes

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

---

Comments