Food and meals:
Breakfast - bran flakes
Lunch - Salad
Dinner - Chicken strips (the chunks off flavoured chicken you get in the ham isle)
Exercises:
15 min stretch
50 sit ups
15 min cycle
Bench 10 x 40kg, 50kg, 60kg & 8x 70kg, 60kg, 50kg
Incline bench 2 x 10 16kg each arm & 2 x 10 x 20kg each arm
Butter fly 4 x 10 45kg
Forward lifts 1 x 12,5kg, 3 x 17.5kg
50sit ups
Behind head lifts 4 x 10 10kg
Triceps pull down triangle bar 1 x 11kg 16kg 21kg 26kg
Triceps pull down bar 1 x 10 11kg 16kg 18kg 21kg
Triceps pull down rope 1 x 10 11kg 13kg 16kg 21kg
50 sit ups
Supported Triangle bar curls 1 x 10 25kg 30kg 40kg 30kg
Rope curls 1 x 10 13.75 16.25 18. 75
Bicep curls machine 1 x 10 20kg each arm 3 x 10 25kg each arm
Cable curls 1 x 10 11.25kg 13.75kg 16.25kg 21.25kg
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