100 Seated Crunches with 10 lb weight 1 x 12 seated leg raise 3 x 20 seated leg raise 4 x 12 seated upright rows start at 110 lb + 10 lb each set 4 x 12 Tricep Pushdown start at 60 lb + 5 lb each set 4 x 12 Tricep Pushdown palm up start at 60 lb + 5 lb each set 4 x 12 Bicep Cable Curl start at 50 lb + 5 each set 4 x 20 Side bend with 45 lb weight