Chest Abs Back

Rotator Cuff Set

Dumbbell Flat Bench Press 10x45 lbs 10x50 lbs  10x60 lbs

Dumbbell Incline Bench Press  10x45 lbs 10x50 lbs  10x60 lbs

Dumbbell Decline Bench Press    10x45 lbs 10x50 lbs  10x60 lbs

Dumbbell Fly  10x30 lbs  10x35  10x40 lbs

Dumbbell Incline Fly  10x30 lbs  10x35  10x40 lbs

Dumbbell Decline Fly  10x30 lbs  10x35  10x40 lbs

Bent Over One Arm  dumbbell  Rows 10x45 lbs 10x50 lbs  10x60 lbs

Dumbbell Shrugs   10x45 lbs 10x50 lbs  10x60 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  Leg raises 4 sets of 10

Lying Side  Leg Tucks 4 sets of 10

superman 3 sets one minute

Walk barefoot treadmill 600 calories 15 degree incline


With the exception of the weighted crunches, double all weigh because there is a dumbbell in each hand. My wife gave me straps and I love them. Much easier on the hands. I had no problem whatever reaching 10x with the new 60 lb dumbbells. I will buy 70s once I can do 3 sets of 15 in declines, inclines and flat bench.  I am very pleased. My legs are sore from adding the single leg dumbbell ball squats and straight leg calf raise. The supermans are hell. FWIW  I stretch frequently throughout my workouts.


Wedding out of town tomorrow. 2 days off

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