dumbbell fly
10 x 70 lbs, 10 x 80 lbs, 10 x 100
dumbbell bench press
12 x 140 lbs, 14 x 120 lbs, 14 x 100 lbs
gorilla chins
6 sets of 5

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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