Monday

3-12 80 bicep curl
3-12 120 deltoid raise
3-12 160 quad raise
3-12 120 hamstring pulldown
3-12 145 lat pulldown
3-12 205 military press
3-12 240 donkey calf
3-12 190 abdominal press
3-12 120 pectoral fly
3-12 120 back row