dumbbell fly
20 x  30 lbs, 20 x 40 lbs, 20 x 60 lbs
bent over single arm  rows
20 x  15 lbs, 20 x 20 lbs, 20 x 25 lbs
dumbbell bench press  20 x 60 lbs, 20 x 70 lbs, 20 x 80 lbs, 20 x 100 lbs
horizontal pull ups
5 sets of 7

elliptical 30 minutes

side planks 3 minutes each side
plank  3 minutes
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