dumbbell fly
15 x 20 lbs, 15 x 30 lbs, 15 x 40 lbs
gorilla, horizontal pull ups
6 sets of 6
flat bench dumbbell press
15 x 100 lbs, 15 x 120 lbs, 15 x 140 lbs

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