Thursday

20 minute stair-climber (non-cardio)

(sets)-(reps) (weight)(routine)
3-12 180 tricep press
3-10 90 bicep curl
3-12 150 quad raises
3-12 150 hamstring curl
3-12 100 abductor
3-12 100 quad abductor
3-12 85 shoulder press
3-12 100 deltoid raise
3-10 110 pectoral fly
3-12 180 back bend
3-12 110 lat

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