Work It!

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ABS
+ 3 sets, 10 reps torso rotation (80 lbs.)
+ 3 sets, 12 reps ab machine #2 (70 lbs.)

ARMS
+ 3 sets, 10 dips (100 lbs.)
+ 3 sets, 10 chip ups (100 lbs.)
+ 3 sets, 12 reps tricep rope pull
+ 2 sets, 12 reps front shoulder raises (5 lbs.)
+ 2 sets, 12 reps lateral shoulder raises (5 lbs.)
+ 2 sets, 12 reps overhead extensions (12.5 lbs.)
+ 3 sets, 15 reps bicep curls (20 lbs.)
+ 3 sets, 15 reps low row pull (37.5 lbs.)
+ 2 sets, 10 reps single-arm overhead extensions (5 lbs.)

LEGS
+ 2 sets, 10 reps leg extensions (50 lbs.)
+ 2 sets, 20 reps seated leg press (90 lbs.)
+ 2 sets, 10 reps prone leg curl (50 lbs.)
+ 3 sets, 10 reps hip adduction (70 lbs.)