Back
=============================
Rows 5 x 25
Dumbbell Row 5 x 25
Biceps
=============================
Barbell Curl 5 x 10
EZ Bar Spider Curls 5 x 10
Hammer Curls 5 x 10
Abs
=============================
Crunches with weigth 5 x 10
Cardio
=============================
20 minutes elliptical