dumbbell fly  10 x 20 lbs, 30 lbs, 40 lbs
super set with:
3 sets of 10 horizontal pull ups

dumbbell flat bench press
16 x 50 lbs, 14 x 60 lbs, 12 x 70 lbs  per arm
super set with:
bent over single arm row
16 x 50 lbs, 14 x 60 lbs, 12 x 70 lbs

2 sets of 25  each below

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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