Abs warmup
Crunch 50
Side crunch 1x30
Leg raise 20
Cross crunch 1x20
Shoulder press machine 3x10-15
ShoulderWarm up
Side lateral raise 1x55
Dumbbell shoulder press 3x8-12
Seated shoulder press 3x6-12
Side lateral raise 2x10-12
One arm cable raise 2x10
Cable upright row 2x12-15
E-z bar upright row 2x10-15
Dumbbell shrugs 2x12-15
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Triceps cable push down 3x8-15
Lying triceps extension 2x10-12
One arm cable push down 2x10
Running
Stretching...
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