Chest
6 sets hammer strength flare press
55 each side 55, 70-40, 80-30,90-25,125-15,145-10.
Abs
6 sets ab coaster 30,30,30,25,25,20
Traps
3 sets db shrugs 30,30,30
Forearms
3 sets wrist curls 135-20,15,10
3 sets reverse wrist curls 45-50,40,30
Calves
6 sets rotary calve 50,40,35,30,30,30
Walked 9 miles in 130 minutes.