straight arm dumbbell raises front, lateral, side
10 x 5 lbs. 10 x 10 lbs, 10 x 15 lb, 5 x 20 lbs, 5 x 25 lbs each hand
seated military press
12 x 80 lbs, 14 x 100 lbs, 16 x 140 lbs
chin ups  77
sets of 6, 12, 12, 12, 10, 10, 5,5,5   the last 5 sets I held 2 seconds at the top and hung 2 at the bottom


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

---

Comments