3 min elliptical,
twisting crunches 20,
hanging leg tucks 30,
Nautilus lower back extensions 15 @ 160
Nautilus abs machine crunches 15 @ 160
deep dumbbell squats 15 @ 60 lbs,
inclined dumbbell flys 10 @ 50 (2x25) lbs, 10 @ 60 (2x30)
hyperextension 20,
bent over dumbbell laterals 15 @ 15 lbs,
machine biceps curls 12 @ 60 lbs,
cable curls 10 @ 50,
10 min bike HR 135 avg,
17 min treadmill HR 130 avg

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