Moderately sore

10 minute treadmill warm up

Crunches  15x 10 lb    12x15 lbs   10x20 lbs

Lying side leg lifts 3 sets of 15

Cable crunches 15x45 lbs 15x 60 lbs  15x75 lbs

Lying side leg tucks  3 sets of 15

shoulder press 15x 60lbs   15x 75 lbs  15x 90 lbs

wide grip cable pull down   15x 60lbs   15x 75 lbs  15x 90 lbs

machine fly  15 x 45 lbs 15x60 lbs  15x75 lbs

bench press   15 x 45 lbs 15x60 lbs  15x75 lbs

seated curls 15x 20 lbs 15x 30 lbs 15x 40 lbs

reverse cable pull downs  15 x 30 lbs  15x 45 lbs 15x 60 lbs

seated leg lifts   15 x  45 lbs  15x  60 lbs 15x  75 lbs

standing single leg curl  15 x 30 lbs  15x 45 lbs 15x 60 lbs

seated leg press  15x115 lbs 15 x 150lbs  15x 165 lbs

seated  calf raises   15x115 lbs 15 x 150lbs  15x 165 lbs

ten minute treadmill cool down

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