seated dumbbell curls 15x15lbs 12x20lbs 10x30lbs 4x35lbs

seated db overhead triceps extensions 15x15 12x20 10x30 8x35

lying db triceps extension 15x15 12x20 10x30 8x35

dumbbell 21s 3 sets at 15 lbs

crunches 3 sets of 20

twisted crunches 3 sets of 20 each side

lying side leg raises

treadmill 4 miles 800 calories variable incline and speed

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