Standard Warmup

5 min row

40 arm raises

10 arm circles

Set

3x

20 x DB Curl @ 30

10 x DB OH Press @ 30

10 x DB Back Fly’s @ 30

10 x DB Bench @ 50/52.5/55

10 x DB chest fly’s @ 22.5

10 x DB press @ 22.5

Then

3x

10 x weighted crunches/obliques 25/35/35

10 x back/oblique extensions 45

10 x incline crunch and twist 45

Cooldown

ab set