Dumbbell bench press: 15 reps at 35 pounds, 12 reps at 40 pounds, 10 reps at 45 pounds, 8 reps at 50 pounds, and then 6 reps at 55 pounds. Then, we do seated rows: 15–12–10–8–6 (medium weight). 51 reps. Then, we do military press: 4 sets of 10 (medium weight). 40 reps. Then, we do triceps pull-down: 15–12–10 (light weigh). 37 reps. Curls: 15–12–10 (25 pound dumbbells). 37 reps. Sit-ups: 50… one minute rest… then 50 flutter kicks: 50 four-count flutter kicks (basically do a flutter kick for 4 seconds… that equals 1).
