Wednesday - Lifting

Seated Dumbbell Shoulder Press:
-6x35
-4x5x50
Dumbbell Fly:
-5x20
-5x25
-3x5x30
Single Arm Dumbbell Row:
-5x45
-5x55
-3x5x70
Chinnup:
-4x5
Crunch:
-3x20