straight arm raises, front, lateral, bent over
10 x 5 lbs, 10 x 10 lbs, 5 x 15 lbs, 5 x 20 lbs, 5 x 25 lbs
chin ups  63
sets of 5 , 12, 10,10, 10, 9, 8
seated dumbbell military press
10 x  80 lbs, 10 x 90 lbs, 10 x 100 lbs
dips 
4 sets of 10

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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