Dumbbell Incline Fly 20x 50lbs  16x 60 lbs  14x 70 lbs 10x 80 lbs

Dumbell Decline Bench Press 15x 100 lbs  12x 120 lbs 10x  140 lbs

Bent Over Single Arm Rows  18x 50 lbs 16x60 lbs 14x70 lbs

Dumbbell Flat Bench Press  20x 100 lbs  16x 120 lbs  15x 140 lbs

Bent Over Single arm Rows 20x 50 lbs 18x 60  16x70 lbs

Flat Bench Dumbbell Flyes   20x80 lbs 20x90 lbs 18x100 lbs

Crunches 15x 30 lbs 12x40 lbs 10x 50 lbs

Lying Side Leg Raises 3 sets of 15

Back Hyper 15x30 lbs 12x40 lbs 10x50 lbs

Lying Side Leg Tucks 3 sets of 15

Superman 3 sets 30 seconds

Lying Leg Tucks 3 xets of 15

Stretch

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