Session 1: Upper Body 8-10 Nil

Exercise Distance / Time Exercise Reps Rest Weight & Actual Reps
X-trainer 10mins steady state Cable Tricep Ext 15-20 60secs
12-15 60secs
10-12 60secs
Exercise Reps Rest Weight & Actual Reps 8-10 60secs
Chest Press 15-20 60secs 8-10 Nil
12-15 60secs
10-12 60secs Comments:
8-10 60secs
8-10 Nil

Exercise Reps Rest Weight & Actual Reps

Low Row 15-20 60secs
12-15 60secs
10-12 60secs
8-10 60secs
8-10 Nil

Exercise Reps Rest Weight & Actual Reps

DB Press 15-20 60secs
12-15 60secs
10-12 60secs
8-10 60secs
8-10 Nil

Exercise Reps Rest Weight & Actual Reps

Lat Pull Down 15-20 60secs
12-15 60secs
10-12 60secs
8-10 60secs
8-10 Nil

Exercise Reps Rest Weight & Actual Reps

Cable Bicep Curl 15-20 60secs
12-15 60secs
10-12 60secs
8-10 60secs
 10-12 60secs
8-10 60secs
8-10 Nil
Session 1: Lower Body
Exercise Reps Rest Weight & Actual Reps
Exercise Distance / Time Leg Extension 15-20 60secs
X-trainer 10mins steady state 12-15 60secs
10-12 60secs
8-10 60secs
Exercise Reps Rest Weight & Actual Reps 8-10 Nil
Leg Press 15-20 60secs
12-15 60secs
Comments:
10-12 60secs
8-10 60secs
8-10 Nil

Exercise Reps Rest Weight & Actual Reps

Static Lunges 15-20 60secs L R
12-15 60secs L R
10-12 60secs L R
8-10 60secs L R
8-10 Nil L R

Exercise Reps Rest Weight & Actual Reps

Hip Extension 15-20 60secs L R
12-15 60secs L R
10-12 60secs L R
8-10 60secs L R
8-10 Nil L R

Exercise Reps Rest Weight & Actual Reps

Hip Abduction 15-20 60secs L R
12-15 60secs L R
10-12 60secs L R
8-10 60secs L R
8-10 Nil L R

Exercise Reps Rest Weight & Actual Reps

Seated Leg Curls 15-20 60secs
12-15 60secs