Monday
30 minutes treadmill - Interval Sprints
Bicep curl machine - 4 sets x 10 reps
Tricep extension machine - 4 sets x 10 reps
Shoulder extension machine - 4 sets x 10 reps
Free weights chest press - 3 sets x 20 reps - 7kg
Free weights tricep curl - 3 sets x 20 reps - 7kg
Weighted squats - 5 sets x 20 reps - 15kg
Seated medicine ball twist - 4 sets x 25 reps - 4kg
Tuesday
6.1 miles (fast for me)
Wednesday
3.1 miles (Barney memorial 5k)
Thursday
Rest
Friday
40 minutes treadmill - Interval sprints
Leg extension - 30 reps x 25kg, 40 reps x 32 kg, 30 reps x 25kg, 10 reps x 39kg & 30 reps x 25kg
Calf press - 30 reps x 32kg, 30 reps x 39kg, 30 reps x 45kg, 30 reps x 52kg & 30 reps x 59kg (realised at the end these all had an extra 10lbs)
Leg curl - 50 reps x 25kg
Leg press - 30 reps x 32kg, 30 reps x 39kg, 30 reps x 45kg, 30 reps x 52kg & 30 reps x 59kg
Weighted squats - 3 sets x 50 reps - 15kg
Seated medicine ball twist - 3 sets x 50 reps - 4kg
Saturday
Rest
Sunday
Rest
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