Monday

(sets)-(reps) (weight)(routine)
3-12 225 donkey
3-20 80 tricep press
3-12 80 bicep curl
3-5 110 bicep curl
3-20 150 abdominal curl
3-12 110 lat pull down
3-10 80 forearm press
3-12 100 back row
3-12 70 deltoid raise
3-12 80 pectoral fly
3-12 75 shoulder press
3-12 165 military press
3-12 100 45 degree press

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