Monday

20 minute stair stepper(cardio)

(sets)-(reps) (weight)(routine)
3-10 80 bicep curl
3-10 205 military press
3-12 110 backrow
3-12 170 quad raise
3-12 195 hamstring curl
3-12 145 lat pull down
3-12 150 deltoid raise
3-10 200 tricep press

130 flat abdominal crunches
60 slight-left flat abdominal crunches
60 slight-right flat abdominal crunches
60 left-side crunches
60 right-side crunches
30 straight leg crunches