Sorry I have been behind a bit lately. I have been extremely exhausted and theres never enough time at night.
I am now able to copy and paste from my Spark Fitness YAY!!!! Ok the numbers after each exercise are in this order:
Sets/Reps/Weight
Abs - regular 4 20 50
Arms - concentration curls 2 10 8
Arms - hammercurls 3 15 8
Arms - one arm pull down -rope 3 10 20
Arms - Vbar pushdowns 1 15 40
Arms - Vbar pushdowns 2 15 50
Arms - One arm pushdown 3 10 20
Legs - leg extensions 2 12 20
Legs - step up machine 2 12 20
Calves - straight 2 25 90
Calves - Outward 2 25 70
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