Dumbbell Flat Bench Press 10x40 lbs 10x45 lbs  10x50 lbs

Dumbbell Incline Bench Press  10x40 lbs 10x45 lbs  10x50 lbs

Dumbbell Decline Bench Press    10x40 lbs 10x45 lbs  10x50 lbs

Dumbbell Fly  10x15 lbs 10x20 lbs 10x25 lbs

Dumbbell Incline Fly  10x15 lbs 10x20 lbs 10x25 lbs

Dumbbell Decline Fly  10x15 lbs 10x20 lbs 10x25 lbs

Bent Over One Arm  dumbbell  Rows 10x40 lbs 10x45 lbs  10x50 lbs

Dumbbell Shrugs 10x40 lbs 10x45 lbs  10x50 lbs

Crunches  10x25  lbs 10x30 lbs 10x35 lbs
 
back hypers   10x25  lbs 10x30 lbs 10x35 lbs 

Lying Side Leg Raise 4 sets of 10

Lying Side Leg Raises 4 sets of 10

Lying Side  Leg Tucks 4 sets of 10

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