- Bench - 110lb
- Lateral pull down - 120lb
- Seated Row - 105lb
- Dumb Incline press - 38lb each
- Tricep pull down - 88lb
- hammer curls - 22lb each
- Dumb shoulder press - 27lb each
- Leg Press - 265lb
- calf raises - 265lb
- leg curls - 119lb
- leg raises - 119lb
* all exercises are 3 sets of 12 reps. although oftenb the last set falls at 8-10 reps depending how i feel on the day
day 3 is a rest day (and sometimes i have day 4 is a rest day too.)
i start each session with a 1km jog to the gym, then 5 minutes sprint on a cycle machine to warm me up.
day 2 i do a series of crunches, reverse crunches and swiss ball exercises for my abs.