30 sec hold curl position heavier for right x4
5 left 10 right curl heavier for right      x4
30 second wall sit
12 side hip raise
10 plank knee raise
15 leg raise
12 tricepkickback
15 wrist curl
12 decline pushup
14 cycle crunch
10 curl + shoulder








30 second resistance band
10 curl
10 reverse curl
12 by side raise
10 curl + shoulder
15 wrist curl
12 shoulder raise
10 hammer curl
10 leaning side raise