1) Stairs 30min
2)Flat dumbell press 8-12 reps.
Pull ups to failure
Repeat 4x
3)Dumbbell Incline 8-12 reps
Straight Bar Curl 10 reps
Repeat 3x
4)Dumbbells Flys 8-12 reps
Preacher Curls 10 reps
Repeat 3x
5)Abs
50 legs throws (legs straight, raise up and down, while throwing arms forward
50 Russian Twists
50 Scissor kicks
30 toe touches
Repeat 3x
