straight arm dumbbell raises, lateral, front, bent over
10 x 5 lbs, 10 x 10 lbs, 10 x 15 lbs, 5 x 20 lbs, 5 x 25 lbs
chin ups 69
sets of 5,  8 ,8, 8, 8, 8. 8, 8, 8
dips  73
sets of 5, 8, 8 ,8, 10, 10, 8 ,8,8
seated military press dumbbells
10 x 40 lbs, 10 x 45 lbs, 10 x 50 lbs


elliptical

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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