3 x 12 lateral shoulder raises
3 x 15 smith machine bent over row alternating with
3 x 12 smith machine squat (feet an extra step in front of body to work glute muscles)
4 x 25 incline abs alternating with
4 x 15 sumo squat with plate
2 x 25 hanging abs
2 x 12 leg extension superset with 2 x 50 calf raises
kateneedsfitness 