straight arm dumbbell raises front, lateral and bent over
10 x 5 lbs, 10 x 10 lbs, 10 x 15 lbs
chin ups 48
8 sets of 6 slowly done, perfect form 1 second hold at the top very slow release

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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