3 mins elliptical warm up
Upright rows :
15@7kg; 9@7.5kgx2; 7@7.5kgx2; 6@7.5kgx2

Bent over dumbell rows :
15@6.5kg; 11@9kg; 9@9kg; 8@9kg

Standing biceps curls :
15@2.5kg each; 8@5.75kg; 7@5.75kg; 6@5.75kg

crunches 3 sets of 15

leg raises 3 sets of 15

hyperextensions 3 sets of 15

Cheat meal tonight - beef curry with pilau rice and naan bread MMMMMMMMMMMMMMMMMMMMMMMMMMM

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