dumbbell bench press 20x20 15x30 12x35 10x45
dumbbell decline bench press 20x20 15x30 12x35 10x45
dumbbell fly's 20x15 15x20 12x30 10x35
crunches 3 sets of 20
twisted crunches 3 sets of 20
side planks 3 sets of 2 minutes each
planks 3 sets of 2 minutes while lifting 1 leg...very hard
15 minutes stretch.

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