Notes
Just revised my gym workout last night and tried it this morning, worked well:
Dynamic stretching
Situps: 30-40
Pressups 30-40
Rower - 10mins
Chinups 3 x 8
3 x 12 with 14kg shoulder press sitting on ball
3 x 12 with 14kg chest press lying flat on ball
3 x 12 squat holding 6kg ball at arms length
Swiss ball knee tuck 3 x 10
Lat pull downs 2 x 12 87.5lbs and 1 x 12 100lbs
Tricep extn 2 x 12 each side 6kg
Leg extn 3 x 12 50lbs
Overhead press 2 x 12 62.5lbs
Leg curl 3 x 12 50lbs
Seated row 2 x 12 70lbs
Chest press 2 x 12 50lbs and 1 x 12 70lbs
Leg press 3 x 15 170lbs
Calf raises in leg press 3 x 20 130lbs
Hip Abductor inwards 3 x 12 30lbs
Hip Abductor outwards 3 x 12 30lbs
Arm curl 2 x 12 70lbs and 1 x 10 90lbs
Plank for 2 mins
Glute isolation exercises: Bridge 1 x 20 and 2 x 15 single leg (alternating)
Clams 2 x 20 each side
2 x 10 on each side of the side plank with dumbell swing
Static stretching for 10mins