seated dumbbell curls very slow, tight flex at the top and even slower going down
15 x 20 lbs, 12 x 25 lbs, 10 x 30 lbs
seated overhead dumbbell extensions
15 x 20 lbs, 12 x 25 lbs, 10 x 30 lbs
dumbbell hammers
15 x 20 lbs, 12 x 25 lbs, 10 x 30 lbs
dips 1 set of 5,   3 sets of 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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