SEATED ROW:
1 X 15
1 X 12
1 X 10

LYING REVERSE HYPEREXTENSIONS:
3 X 15

LAT PULLDOWNS / STANDING OVERHEAD SHOULDER PRESS: (D.B. or Barbell)
3 X 10 (PULLDOWNS) X 10 (SHOULDER PRESS)

PUSH-UPS:
3 X 10

D.B. SQUATS:
3 X 15

SEATED INNER THIGH (CAN BE LYING S.B. HIP ADDUCTION):
3 X 15 (PAUSE EACH REP)

STANDING MEDICINE BALL TWIST (CAN BE A 5-10 LBS PLATE):
3 X 15 (EACH SIDE)

D.B. KICKBACKS:
3 X 15

CABLE EZ BAR BICEP CURL:
3 X 10-15 (3 CT. DOWN)

BENCH KNEE UPS:
3 X 15-20