Messed up the FT exercises for this week, so I'm just sort of fudging it.

5min warmup on treadmill
3X12 pushups (narrow + wide)

incline chest press 12*20, 12*25, 10*30, 10*35
front raises: 12*5, 12*5, 10*5, 10*5
lat raises: 12*5, 12*5, 10*5, 10*5
chest press (free wts): 12*10, 12*15, 10*15, 10*20

oblique crunches on back ext.: 2X15 each side
back extentions in between each set of cruches, 2*15
no rest between

hanging leg raises, crunches, twist crunches: 2 sets 10 each in rotation with rest between each ab set (to catch my breath, boy these get the heart rate up!!!)

stretch to cool down.

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