Monday

(sets)-(reps) (weight)(routine)
3-12 220 45 degreemilitary press
3-12 140 pectoral fly
3-12 180 abdominal curl
3-12 100 hib abductor
3-12 80 abductor
3-12 110 overhead tricep
3-8 90 bicep curl
3-8 125 shoulder press
3-12 120 back row
3-12 225 45 degree donkey