Pullover/angels: Do one pullover and then an angel, this is one rep. Do 3x12
Lat Pull ins: 3x15
Chest Flyes: Do these face away from the top. 3x12-15
Laying Tri extensions: 3x10-12
Laying curls: 3x10 Do these laying with your head towards the floor, make sure to keep your elbow close to your body.
Standing body weight squats: (feet just outside of shoulder width) 3x25
Bent Knee sit ups: 50 reps total. Do as many at one time as possible, then finish the rest the next set.
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