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Mondays Chest and abs
warm up 12 minute jog (speed 12.00)
Streching upper body. Neck,shoulders, back, chest hips
single bumbells chest exercise
set 1 - 10kg - 10reps
Set 2 - 20kg - 10reps
Set 3 - 20kg - 10reps
Set 4 - 20kg - 10reps
Bench press
set 1 - 40Kg - 12 reps
set 2 - 45kg - 10 reps
set 3 - 50kg - 10 reps
Fly machine
set 1 - 40Kg - 12 reps
set 2 - 59kg - 10 reps
set 3 - 66kg - 10 reps
Abs
set 1 - Crunches 30 sit ups 30 leg raises 30
set 2 - Crunches 20 sit ups 20 leg raises 20
set 3 - Crunches 10 sit ups 10 leg raises 10
Plank
30seconds
45seconds
1minute
Cool down
Light streches
6minutes light jog (speek 7.00)
Diet Calendar Entries for 18 March 2014:
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1181 kcal
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Fat: 28.12g | Prot: 41.65g | Carb: 193.70g.
Breakfast: Walkers Prawn Cocktail Crisps, Tropicana Orange Juice, Kellogg's Crunchy Nut Corn Flakes. Dinner: Tesco Baby New Potatoes, Nando's Spicy Rice (Regular), Chicken Breast. more...
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1522 kcal
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Activities & Exercise:
Desk Work - 1 hour, Walking (moderate) - 3/mph - 30 minutes, Resting - 16 hours, Sleeping - 6 hours and 30 minutes. more...
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