decline bench dumbbell press 20x30 lbs 15x40 lbs 12x50 lbs

decline bench dumbbell fly 20x25 lbs 15x30 lbs 12x35 lbs

flat dumbbell bench press 20x30 lbs 15x40 lbs 12x50 lbs

flat dumbbell bench fly 20x25 lbs 15x30 lbs 12x35 lbs

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

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

stretch 25 minutes

45 minutes treadmill 0 incline barefoot

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