Day 1

3 sets of 20 lying legs raise
3 sets of 20 crunch
2 sets of 20 back extension
1 set of 10 back extension
2 sets of 10 oblique crunch on back extension bench (both sides)

2 sets of 10 reps 10kg inclined bench press
1 set of 10 reps 15kg
1 set of 10 reps 20kg
1 set of 10 reps 25kg
1 set of 8 reps 30kg

1 set of 10 reps 10kg bench press
1 set of 10 reps 15kg
1 set of 10 reps 20kg
1 set of 8 reps 25kg
1 set of 6 reps 30kg

2 sets of 10 reps 10kg dumbbell press
1 set of 12kg
1 set of 15kg

2 sets of 7kg dumbbell fly
1 set of 10kg

2 sets of 10 reps 15kg cable crossover
1 set of 8 reps 20kg
2 sets of 10 reps 15kg

48 minutes for running and walking on a treadmill.
(running distance; roughly 5.5km)

by the way my weight was 163lb... f..... such a pig
now I know my mum would be ashamed of me ;(

but I'll show you something in two months. you will see