15 minuets Stretch
100 Sit ups
10 minuets Bicycle
4 x 8 delta row 50kg
4 x 8 Front pulldown 50kg
4 x 10 Row rear deltoid 35kg 45kg 2x50kg
4 x 10 Machine tricep extension 17.5kg each arm
4 x 10 Triangle bar Cable pull down 11.25kg 16.25 2x21.25
4 x 10 Bench tricep lifts 22kg 26kg
4 x 10 Rope Cable pull down 11.25kg 16.25 2x21.25 finished with two drop sets 21.25 x 10 to 8.75 x 20
Food and meals:
Break fast - fruit
Lunch - chicken bits
Dinner - sausages and salad
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