dumbbell flat presses 15x25 12x40 10x50

dumbbell fly 15x25 15x35 15x45

dumbbell decline press 15x25 15x35 15x45

dumbbell decline fly 15x25 15x35 15x45

crunches 3 sets of 20

twisted crunches 2 sets of 20 each side

lying side leg raises

side planks 3 minutes- 3 sets

elbow to to planks wit leg raise 3 minutes

lying leg tucks 3 sets of 20

stretch 20 minutes

I am discouraged with how tight my hamstrings and calves remain even with long daily stretch sessions.

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