Just in case I forget I thought I should write out my workout plan somewhere accessible:
Warm up: X-Trainer 10min
Legs: Leg Press 2*12reps, wt 35; Leg Curls 2*12reps, wt 5, Lunges (6kg, walking) 2*10reps
Chest: Chest Press 2*12, wt 12
Back: Chin ups Assisted 2*10reps, wt 15
Arms: Tricep Dips 2*12reps, wt 3
Abdominals: Hanging Leg Raise 2*10reps; VSit Medball 2*15reps, wt 3; Medball Situps 2*15reps, wt 3; Plank Hold (increase to 60secs) 2reps
Cardio: 5-10min Rower, 30min Treadmill Intervals (running time increasing as I get better)
Cooldown: 5min Bike & Stretches
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