dumbbell fly
15 x 60 lbs, 12 x 70 lbs, 10 x 80 lbs
horizontal pull ups
3 sets of 10
dumbbell bench press
15 x 100 lbs, 12 x 120 lbs, 10 x 140 lbs
single arm dumbbell row
15 x 70 lbs, 12 x 60 lbs, 10 x 50 lbs

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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