CARDIO - iTREAD 2 - 20mins - this wasn't as long or as challenging as the first iTREAD 20. However, there was also no official recovery. A few 4% hill runs.
iSTRENGTH 1 - Shoulders, Arms & Abs
1) Shoulder Press - 2 x 7kg dumb-bells - could go to 8kg
2) Dumb-bell side raise - 2 x 5kg - still fine, go up to 6kg in next rotation
3) Tricep Dips - 3 x 12
4) Dumb-bell bicep curls - 1 x 17kg barbell (2 sets), 2 x 7kg dumb-bells (1 set)
Ab Set - through this two times
1) Left Side Plank
2) Right Side Plank
3) Basic Crunch
4) Lying Leg Raise
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