dumbbell fly 75 at 30 lbs each arm
3 sets of 25
horizontal pull ups
3 sets of 16
dumbbell bench press 75 at 40 lbs each arm
3 sets of 25
bent over dumbbell rows 75 at 40 lbs each arm
3 sets of 25
30 minute elliptical
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