dumbbell flat bench press 15x25 12x40 10x50

lying dumbbell fly 15x20 12x25 10x35

dumbbell incline press 15x20 12x35 10x45

dumbbell incline fly 15x15 12x20 10x25

dumbbell crunches 15x15 12x20 10x25

dumbbell twisted crunches 15x15 12x20 10x25

lying side leg raises 3 sets of 20 each side

stretch 15 minutes

treadmill 5 miles 1175 calories

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