dumbbell fly
10 x 30 lbs, 10 x 40 lbs, 10 x 50 lbs   double weight for dumbbell

horizontal pull ups  3 sets of 12

drop sets

dumbbell flat bench press
15 x 70 lbs  15 x 60 lbs , 15 x 50 lbs  double weight for dumbbell

single arm bent over dumbbell row
15 x 70 lbs  15 x 60 lbs , 15 x 50 lbs

treadmill 45 minutes

All supersets in pairs...no rest between
side planks with knee tuck
2 sets of 20
bent knee crunches
2 sets of 20

rotator cuff therapy, 3 lbs and 6 lbs 4 movements 
2 sets of each
2 sets of push ups
45, 45

lying straight leg lifts
2 sets of 20
lying side leg raises  and tucks
2 sets of 20

butt ups
2 sets of 20
bicycles
2 sets of 20

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