straight arm dumbbell raises - front, lateral, bent pver
10 x 10 lbs, 10 x 15 lbs, 8 x 20 lbs
chin ups  68
sets of 5, 15, 12, 12, 12, 12

elliptical  30 minutes

side planks 3 sets one minute each
plank 2 sets of 2 minutes  each
lying side leg raises  2 x 20
lying side leg  tuck 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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