Thanks Foth --- love vistors seeing how hard I am trying to work!!!

UBWO
8lb dumbells
4 sets of 12 lateral dumbbell raises
4 sets of 12 one arm dumbbell row (13lbs and did alt arms)
4 sets of 12 overhead press
1X12 2X14 seated tricep extension (13 lbs)
3 sets of 12 wrist curl

Matthews Method Abs as written too -

5 scarlett ohara
2 spastic butterfly - to exhaustion
8 basement crunches
5 superman sling
20 dead bug
1 open book
2 parallel point (alt legs)
6 oblique squeeze (atl sides)
2 frog