#exercise,reps,sets
biceps,10,5
shoulders,10,5
back,10,5
forearms,50,5
crunch abs,15,4
leg abs (reverse crunch),15,2
corkskrew abs,15,0
rocky abs (dragon flag),15,1
russian abs,15,2
push-ups,10,6
glutes,20,2
calves,50,1