wide grip pull ups  42
sets of 5 , 8, 8, 8, 8, 7, 6
pull ups 65
sets of 5,12, 12, 12, 10, 8, 8
dips  93
sets of  5, 12,12, 12, 10, 10, 10, 8, 8, 6


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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