dumbbell fly 3 sets of 10 at 20 lb, 30 lb and 40 lb each arm
superset with single arm dumbbell rows 3 sets at 40 lb 45 lb 50 lb
dumbbell flat bench press 3 sets at 50 lbs 60 lbs and 70 lbs each arm
horizontal pull ups 3 sets of 10 x body weight
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