machine flyes 10x50, 60, 70, 80
barbell incline press 10x90, 110, 120 130
barbell flat bench press 10x95, 115, 135, 155
dumbell kick backs 10x10, 15, 20,25
triceps cable pushdown with rope 10x80, 90, 110, 120
back hypers 10x10, 25, 35

abs
half range machine crunches 10x100, 150, 200
full range machine crubches 10x80, 120, 160
cable crunches 120x10x3 sets each left, right, middle
roman chair 10xbw, 10x10lb, 8x15lb, 6x25 lbs

walk
1/4 mile warm up/cool down each
17:01 1st mile
16:31 2nd mile

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