Friday

20 minute elyptical(cardio)

(sets)-(reps) (weight)(routine)
3-12 310 leg press
3-12 310 calf press
3-5 100 bicep curl
3-10 60 bicep curl
3-10 90 deltoid raise
3-12 105 angled bench press
3-12 110 tricep
3-12 70 shoulder press
3-12 40 abdominal curl
3-12 180 back-bend
3-12 110 seated row

130 flat abdominal crunches
60 left-side crunches
60 right-side crunches