rotator cuff warm up 10 minutes
supersets of pull ups and dips
7 sets of 7 each
wide grip pull ups
3 sets of 7
3 sets of 7 negatives

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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