Day twelve, week two, phase three

Exercise:
15 minuets Stretch
120 Sit ups
10 minuets Bicycle

4 x 10 shoulder press 12kg 32kg 37kg
4 x 10 side arm lifts 6.25kg 8.75kg 6.25kg
4 x 10 front arm lifts 6.25kg 2x8.75kg 6.25kg
4 x 10 behind head lat pull down 40kg 47kg 54kg 61kg
4 x 10 shoulder lifts 22.5 27.5 2x32.5
4 x 10 shrugs 32.5kg 37.5kg 42.5kg 49.5

110 sit ups

4 x 10 calf extensions 55kg 65kg 75kg 85kg
4 x 8 seated leg press 55kg 65kg 75kg 85kg
4 x 10 calf extensions 85kg 95kg 105kg 115kg

Food and meals:

Breakfast - sausages and eggs
Lunch - breaded chicken
Dinner - soup