seated dumbbell curl
10 x 15 lbs,  10 x 20 lbs,  10 x 30 lbs  10 x 35 lbs, 8 x 40 lbs
seated overhead dumbbell extensions
10 x 15 lbs,  10 x 20 lbs,  10 x 30 lbs  10 x 35 lbs, 10 x 40 lbs
seated dumbbell hammers
10 x 15 lbs,  10 x 20 lbs,  10 x 30 lbs  10 x 35 lbs, 10 x 40 lbs
lying overhead dumbbell extensions
10 x 15 lbs,  10 x 20 lbs,  10 x 30 lbs  10 x 35 lbs, 10 x 40 lbs

2 sets of 25

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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