straight arm dumbbell raises lateral, bent over, front
10 x 5 lbs, 10 x 10 lbs, 10 x 15 lbs, 6 x 20 lbs, 6 x 25 lbs
chin ups half speed, shoulders level with bar
8 sets of 8
dips  half speed
8 sets of 10
seated dumbbell military press
10 x 80 lbs, 10 x 90 lbs, 10b x 100

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

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