seated curls, overhead tricep extension, seated hammers, lying tricep extension, all with dumbbells

10 x 25 lbs
10 x 30 lbs
10 x 35 lbs

incline sit ups, hanging leg raises, lying side leg lifts, lying side leg tucks, back hyper extension , side hyper extension

3 sets 0f 15 each

43 minutes  ...very slow and deliberate

treadmill 45 minutes max incline, 705 calories....satisfied after 9 days off due to illness..

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