Warm Up Military Press Machine 20 @ 20lbs, changing grip at 10. Leg Press 20 @50-60lbs Hanging Knee Raise 20 Bench Press 20 @ 20lbs+ Body Weight (Kind of a strange machine but I like it) Standing or Lying Leg Abduction 30 X Each Side Hamstring Curls 20 @ 25lbs Leg Extension 20 @ 20lbs Lat Pull Downs 20 @ 50lbs Plank - 40Secs Moving Side Planks- 12 X Each Side Moving 6-inch Leg Raise 60 Incline Back Extension 8-10 Shoulders Lateral Dumbell Raise 20 @ 8lbs Forward Dumbell Raise 20 @ 8lbs Bent Over Dumbell Posterior Flys 20 @ 5lbs Dumbell Military Press 20 @ 8lbs Military Press Machine 20 @ 40lbs, changing grip at 10. (Sometimes my right shoulder- Fractures of Collar Bone and Scapula- fails before I get to 20 Reps, at which point I drop the Weight to 30 or 20lbs and finish out) (I've occasionally put the External Shoulder Rotation here, but it's a recent addition, and I've rarely remembered to do so. It's fine after the Chest work too.) Upright Rows 20 @ 8lbs External Shoulder Rotation 20 Each Side @ 20lbs Legs Hamstring Curls 20 @ 35lbs Leg Extension 20 @ 30lbs Leg Press 20 @ 110-120lbs Crunch Machine-Hip Flexors 20-30 Sitting Adduction 20 @ 55lbs +Squeeze Chest FreeMotion Cable Chest Machine 25 @ 50lbs Flys 20 @ 60lbs Machine Assisted Dips 10 Chest Machine 20 @ 40 (plus body weight) Incline Bench with Leg Raise 20 @ 40lbs Lying Leg Abduction 30 X Each Side Hip Extensions/Gluteal Kickbacks 30 Each Side Lats/Rows Freemotion Lat Machine (more of a side pull down) 20 @ 40-50lbs Lat Pull Down 20 @75lbs (Sometimes Freemotion Row 20 @ 40-50lbs) Incline Back Extensions 20 Dumbell Reverse Curls 25 @ 8lbs Shrugs/Reverse Shrugs 15 Each Way @ 8lbs Anterior Tibialis (Shin) Lifts 60 @ 8lbs Side Bends 40 w/2 8lbs Dumbells Dumbell Reverse Curls 25 @ 8lbs Shrugs/Reverse Shrugs 15 Each Way @ 8lbs Upright Rows 20 @ 8lbs Anterior Tibialis (Shin) Lifts 60 @ 8lbs Wrist Lifts 25 Each Way @ 5-8lbs Crunch Machine 20 Hanging Knee Raise 20 Wall Jumps X 20