Dumbbell fly

15 x 15 lbs
15 x 20 lbs
12 x 25 lbs
10 x 30 lbs

flat bench press dumbbells

15 x 40 lbs
15 x 45 lbs
12 x 50 lbs
10 x 60 lbs
10 x 70 lbs

Corresponding weights supersets no pause

one arm dumbbell rows

15 x 15 lbs
15 x 20 lbs
12 x 25 lbs
10 x 30 lbs
15 x 40 lbs
15 x 45 lbs
12 x 50 lbs
10 x 60 lbs
10 x 70 lbs

This was non stop ....winded

Box squats, lunges , single leg calf raises

3 sets of 15  body weight

treadmill max incline 45 minutes 755 calories

1 hour dance class

tired tonight

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