Monday
30 minutes treadmill - Speed 7-8
Shoulder Press - 5 sets x 10 reps - 9kg
Arm curl - 5 sets x 10 reps - 14kg
Chest Press - 5 sets x 10 reps - 11kg
Tricep Extension - 10 sets x 10 reps - 18kg
Mini circuit
Chest press - 20 reps - 5kg
Tricep Curl - 30 reps - 5kg
Squats - 30 reps - 10kg
Medicine twists - 50 reps - 5kg
x3
Tuesday
5.1 mile run
Wednesday
Rest
Thursday
6.3 mile run
Friday
Rest
Saturday
10 mile run
Sunday
Rest
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