21st March

Shoulder/Triceps Session


5 mins on cross trainer

Shoulder Press
1 set of 12 @ 17.5kg
1 set of 6 @ 27.5kg
1 set of 8 @ 22.5kg

Reverse Flys
1 set of 12 @ 7.5 kg
1 set of 10 @ 10kg

Front Raises
2 sets of 10 @ 10kg

Side Raises
2 sets of 10 @ 10kg

Hammer Strength Shoulder Press
1 set of 12 @ 20kg
1 set of 10 @ 50kg

Hammer Strength Flys
2 sets @ 10kg

Cable Side Raises
2 sets of 8

Skull Crushers
1 set of 12 @ 10kg
1 set of 8 @ 17.5kg

Tricep Pulldowns
1 set of 12
1 set of 6

Decline Situps
2 sets of 10

Knee Raises
2 sets of 10




8 mins on rowing machine (10 seconds sprint, 50 seconds steady)
10 mins on running machine (10 degree incline steady pace)