Wednesday

20 minute stepper (cardio)

(sets)-(reps) (weight)(routine)
3-12 155 lat pull down
3-12 205 military press
3-5 310 leg press
3-5 310 calf press
3-12 150 forward crunch
3-12 100 abductor
3-10 120 back row
3-12 130 pectoral fly
3-12 100 shoulder 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