straight arm lifts , lateral, front, bent over
10 x 5 lbs, 10 x 10 lbs, 5 x 15 lbs, 5 x 20 lbs, 5 x 25 lbs
seated dumbbell press
10 x 80 lbs, 10 x 90 lbs, 10 x 50 lbs
the following at half speed, hold 1 second at max
dips 50
sets of  5,6,7,8,8,7,6,5
chin ups 50
sets of 5,6,7,8,8,7,6,5

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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