Wed 8th Feb 2017 at 9:00am by Turkhish
Cross > Personal Traine
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Time
1:00:00
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Asc(m)
42
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Surface
Road
Notes & Comments
GYM:-
Bench Press 5 sets 25KG x 10 reps
Dumbell Raises 5 sets 14kg x 10 reps
In rotation.
Bent over rows with shoulder press.
5 x 10 @ 20kg
Seated dumbbell flyes
Seated Dumbell raises ( in front)
Bent over dumbbell flyes
In rotation
10kg
Core work:
30 Russian twists
10 Crunches
10 Ankle touches(each side)
10 Leg extensions
10 Stomach curls
10 Arm extensions in crunch position.
Warm down on treadmill.
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