Monday

20 minute bike (cardio)

(sets)-(reps) (weight)(routine)
3-12 160 lat pull down
3-12 175 military press
3-12 100 abductor
3-12 100 adductor
3-10 120 back row
3-12 150 pectoral fly
3-12 200 45 degree chest press
3-12 150 calf press
3-12 150 back bend
3-12 150 deltoid raise

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