seated dumbbell curl no break
10 x 25
9 x 25
8 x 25
7 x 25
6 x 25
5 x 25
4 x 25
3 x 25
2 x 25
1 x 25
seated overhead dumbbell extension
10 x 25
9 x 25
8 x 25
7 x 25
6 x 25
5 x 25
4 x 25
3 x 25
2 x 25
1 x 25
seated dumbbell hammer curl
10 x 25
9 x 25
8 x 25
7 x 25
6 x 25
5 x 25
4 x 25
3 x 25
2 x 25
1 x 25
lying overhead dumbbell extension
10 x 25
9 x 25
8 x 25
7 x 25
6 x 25
5 x 25
4 x 25
3 x 25
2 x 25
1 x 25
elliptical 30 minutes
bent knee crunches
2x 20
side planks with knee tuck
2 x 20
butt ups
2 x 20
lying side leg raises
2 x 20
lying side leg
2 x 20
push ups
2 x 40
lying straight leg lifts
2 x 20
bicycles
2 x 20