dumbbell fly flat bench

10 x 30 lbs
10 x 40 lbs

single arm row

10 x 30 lbs
10 x 40 lbs

dumbbell flat bench press

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

single arm row

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

dumbbell box squats

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

dumbbell lunges

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

single leg calf raises

15 x body weight 3 sets

39 minutes

treadmill 45 minutes, max incline, 712 calories

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