benchpress 25LB 12 10 10 8
decline benchpress 25LB 10x3
chest flys 7.5LB LB 12x2
triceo dips / 12 10 10 8
tricep overhead extention LB25 3x10
25 sit ups 25 crunchs

dumbbell pull over 30LB 12 10 10 8
bentover dumbbell rows 20xLB 3x10
normal dumbbell rows 20LB 3x10
comsecutive dumbbell curls 20LB 3x10
alternating dumbbell curls 20lb 3x10 (each arm)
25 sit ups 25 crunchs

conseutive dumbbell curls 25lb 10 x 2
dumbbell squats 20lbs 12 10 10 8
dumbbell lunges 15lb 3 x 10
stiff legged dumbbell deadlift 15lb 3 x 10
standing dumbbell calfs raise 25Lb 12 10 10 8
dumbbell raises 10LB 3 x 10
standing upright dumbell row 10LB 2 x 12
25 sit ups 25 crunchs