Day sixteen, week two, phase three

Exercise:
10 minuet Stretch
130 Sit ups
10 minuets Bicycle

4 x 10 calf extensions 75kg 85kg 95kg 105kg
4 x 8 liner leg press 75kg 3x125kg
4 x 8 squats 30kg
4 x 8 leg extensions 35kg 45kg 55kg 65kg
4 x 8 Seated leg curl 35kg 45kg 55kg 65kg
4 x 8 seated leg press 55kg 65kg 75kg

2 x 25 four arm curls warm up 12kg
4 x 10 four arm curls 2x22kg 2x 27kg
2 x 25 four arm curls warm down 12kg

Food and meals:

Breakfast - porridge
Lunch - soup
Dinner - chicken curry