crunches (3 sets of 20)

crunches with legs elevated (3 sets of 20)

oblique crunches (3 sets of 20)

hanging leg lifts (3 sets of 10, 2 second hold at the top)

tricep dips (3 sets of 15)

ab machine (95 lbs. 3 sets of 10)

thigh adduction (100 lbs. 4 sets of 10)

thigh abduction (100 lbs. 4 sets of 10)

glute kickback (50-55 lbs. 4 sets of 10)

leg press (140-230 lbs. 3-4 sets of 8-10)

leg extension (85-130 lbs. 4 sets of 10)

seated leg curl (60-75 lbs. 4 sets of 10)

dumbbell flyes on flat bench (40 lbs. 2 sets of 10)

lat deltoid raises (15-20 lbs, 3 sets of 10)

front deltoid raises (15-17.5 lbs. 3 sets of 10)

bent over rear delt raises (15 lbs. 3 sets of 10, hold for 2 count at the top)

pushups (3 sets. 30-20-15)

upright row (95 lbs. 3 sets of 10)

military press (40-55 lbs. 4 sets of 10)

lat pulldown (110-125 lbs. 3 sets of 10)

15-35 minutes of HIIT cardio on the elliptical, depending on how much time I have left.

squats, during free time at work anywhere from 1 to 4 sets of 20

calf raises, during down time at home or at work. 4 sets of 40.