seated dumbbell curls
10 sets of  10 .....25 lbs
seated overhead dumbbell extension
10 sets of  10 .....25 lbs
seated dumbbell hammer curls
10 sets of  10 .....25 lbs
lying overhead dumbbell extensions
10 sets of  10 .....25 lbs

One more week of this high rep shit.

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

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