Tuesday

10 minute stair climber(non-cardio)

(sets)-(reps) (weight)(routine)
3-12 170 quad raise
3-12 70 hamstring curl
3-12 180 tricep extension
3-12 210 donkey calf
3-5 100 bicep curl
3-10 70 bicep curl
3-7 90 deltoid raise
2-10 40 deltoid raise
3-12 110 angled bench press
3-12 180 abdominal curl
3-12 180 back-bend
3-12 110 seated row
3-12 120 pectoral fly

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