Monday

20 minute stair stepper(cardio)

(sets)-(reps) (weight)(routine)
3-5 120 bicep curl
3-12 170 quad raises
3-12 170 45 deg. chest press
3-12 205 military press
3-10 120 pectoral fly
3-12 145 lat
3-12 235 donkey
3-12 120 shoulder press
3-12 310 leg press
3-12 310 calf press

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