seated dumbbell curls

10 x 25 lbs
10 x 30 lbs
9    x 35 lbs

seated overhead dumbbell extensions

10 x 25 lbs
10 x 30 lbs
10  x 35 lbs

seated hammer curls

10 x 25 lbs
10 x 30 lbs
10  x 35 lbs

lying dumbbell tricep extensions

10 x 25 lbs
10 x 30 lbs
10  x 35 lbs

Squats

10 x 70 lbs
10 x 80 lbs
10 x 90 lbs

lunges

10 x 25 lbs
10 x 30 lbs
10  x 35 lbs

single leg calf raises

10 x 40 lbs
10 x 50 lbs
10 x 60 lbs

Treadmill 45 minutes, max incline, 750 calories

1 1/2 hour dance

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