straight arm raises
15 x 5 lbs, 15 x 10  lbs, 15 x 15 lbs
seated dumbbell military press
15 x 30 lbs, 15 x 40 lbs, 15 x 50 lbs
pull ups  sets of   5, 6, 8,8,8,8,8,6,6
wide grip chins  5 sets 5 of negatives

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
1 set of 50 , 1 set of 45
lying straight leg lifts
2 x 20
bicycles
2 x 20

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