Friday

20 minute elyptical (cardio)

(sets)-(reps) (weight)(routine)
3-12 70 bicep curl
3-12 150 quad raises
3-12 165 hamstring curl
3-12 150 45 deg. chest press
3-12 175 military press
3-12 120 deltoid raise
3-10 110 pectoral fly
3-12 180 back bend
3-12 135 lat
3-12 120 back row
3-12 225 donkey

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