pull ups  56
sets of 6,8,8,10,10, 8.8.6
wide grip pull ups   60
sets of 6, 8, 8,8 ,8, 8, 8, 6
dips  112
sets of , 8,8,8,8,8,8,8.8.8.8 8 8 8 8

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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