dumbbell curls 15x15 lbs 12x25 lbs 10x30 lbs 6x35 lbs

dumbbell overhead triceps extensions 15x15 lbs 12x25 lbs 10x30 lbs 6x35 lbs

dumbbell 21s 15 lbs 3 sets

lying dumbbell triceps extensions 15x15 lbs 12x25 lbs 10x30 lbs 6x35 lbs

lying side leg raises 3 sets of 20

back hyper extensions 3 sets of 15

twisted back hyper extensions 3 sets of 15

superman 5 sets 30 seconds

side planks 2 sets 3 minutes

elbow to toe planks 2 sets 3 minutes

crunches 3 sets of 20

twisted crunches 3 sets of 20 each side

stretch 25 minutes

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