seated dumbbell curls 10x20lbs 8x25lbs 6x30lbs 3x35lbs
single arm overhead triceps extensions same weight as above
3 sets dumbbell 21s 10 lbs
lying dumbbell triceps extension 15x15lbs 12x20lbs 10x30lbs
crunches 15x10lb 12x15lb 10x25lb
twisted crunches 15x10lb 12x15lb 10x25lb each side
side leg lifts 3 sets of 20 each side
side planks 2 sets 2 minutes each side
elbow to toe planks 2sets 2 minutes

treadmill 6 miles 1175 calories 10 to 15 degree incline

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