Thursday

20 minute elyptical(non-cardio)

(sets)-(reps) (weight)(routine)
3-12 210 leg press'
3-12 210 calf press
3-20 70 hamstring flex
3-20 110 quad flex
3-20 70 tricep press
3-5 110 bicep curl
3-12 70 bicep curl
3-12 70 military press
3-12 210 abdominal curl
3-12 70 shoulder press
3-20 60 pectoral fly
3-10 70 forearm press
3-12 210 back bend
3-12 100 back row

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