Well it's the start off the last phase and a moment to repeat myself again, the first week you should ease yourself into it slowly and not over do it, the routines are harder but shorter, the weight is higher and the cardio is at the end, aswell as the food so day one was a little like this.
Once again I was at work but was able I go to the gym with my client.
I start with shoulders at the beginning of each phase, and made the most off the machines they had.
Exercise:
10 minuet stretch
10 minuet bicycle
10 minuet runner
10 minuet rowing
10 minuet cross trainer
4 x 10 shoulder lifts 20kg
4 x 10 shoulder press 25kg
4 x 8 side lifts 16 kg
4 x 8 forward lifts 16kg
4 x 8 lat pull downs 28kg
Food and meals:
Breakfast - porridge
Lunch - salad
Dinner - chicken potions
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