English to Russian Other Sports / Fitness / Recreation

Day 2: chest, biceps and ABS
push-ups 4x10-15
Standing dumbbell bicep curls 4x20
Seated cable flyes 3x14
Standing barbell bicep curls 4x20
Hyperextensions 4x20 (maybe with weight)
Bench sit-ups 4x20 (with weight)
Side plank hip raises, 4x15-20 both sides
Crunches 5x50 (changing leg position on bench and in the air)
One-legged calf raises 5x20
cardio: anything, 15-30 minutes
DAY 3:
Shoulders, triceps and legs
Seated lateral raises 4x14
Seated bent-over lateral raises 4x8-12
Dumbbell tricep extensions 4x12
Front dumbbell raises 3x12
Dips between benches 3x20
3 minutes stair stepping
Leg presses 4x14