four sets of 10 at 30 lbs 40 lbs and 45 lbs

seated dumbbell curls 
seated overhead dumbbell extensions
seated dumbbell hammers
lying overhead dumbbell extensions


four sets of 10 no weight
incline crunch
back hyperextension
side hyperextension

4 sets of 15

bent knee crunches
side planks with knee tuck
butt ups
lying side leg raises
lying side leg
push ups
lying straight leg lifts
bicycles

---

Comments