Squat...

Squat

3*5*60 / 5*100 / 5*140 / 1*160 / 1*180 / 1*190 / 1*200 / 1*210 / 1*220 / 1*230 / 1*240 / 5*200

Pull down abs 1*20

Pull down abs one leg front 2*20

Crunch 1*20

Leg raises 1*20