seated dumbbell curls  10 x 10 lbs, 10 x 20 lbs, 10 x 30 lbs, 6 x 35 lbs, 3 x 40 lbs
seated overhead dumbbell extensions  10 x 10 lbs, 10 x 20 lbs, 10 x 30 lbs, 10 x 35 lbs, 10 x 40 lbs
seated dumbbell hammer curls  10 x 10 lbs, 10 x 20 lbs, 10 x 30 lbs, 8 x 35 lbs, 6 x 40 lbs
lying dumbbell extension  10 x 10 lbs, 10 x 20 lbs, 10 x 30 lbs, 10 x 35 lbs, 8 x 40 lbs

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

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