Aerobic rowing-5 min with 80#
Chest Press-40#- 2 sets of 12 reps
chest fly-40#- 2 sets of 12 reps
Tricep pushdown w/bar-40#- 2 sets of 12 reps
Tricep kickback-40#- 2 sets of 12 reps
Standing Biceps curl-40#- 2 sets of 12 reps
Concentration curl-40#- 2 sets of 12 reps
Standing shoulder raise-10#- 2 sets of 12 reps
Lateral Raise-10#- 2 sets of 12 reps
Abdominal Crunch-40#- 3 sets of 15 reps

swimming- tread water for 15 minutes.