- 15 minute run
Mat work : abdominal crunches ( 3 sets x 10 ) ,
Core stability test ( Hold the plank position for 60 seconds , lift right arm 15 seconds , put right arm down then lift left arm for 15 seconds , put down right arm then lift right leg for 15 seconds , put down right leg then lift left leg for 15 seconds , put down left leg . Then lift right arm and left leg for 15 seconds , then left arm and right arm for 15 seconds . Then hold plank position for 30 seconds .
Machines :
Pectorial machine ( 3 sets/10 reps/ 50 kg )
Shoulder press ( 3 sets/10 reps/ 30 kg )
Low row ( 3 sets /10 reps / 50 kg )
Lower back ( 3 sets /10 reps /40 kg )
Leg press - toes ( 3 sets /10 reps /50 kg ) , Leg extension ( 3 sets /10 reps /50 kg )
Vertical traction : closed grip ( 3 sets /10 reps / 50 kg ) , open grip ( 3 sets /10 reps / 50 kg )
Shoulder press : open grip ( 3 sets /10 reps /50 kg )
Free weights :
Bicep curls : ( 30 reps / 10 kg )
Hammer curls ( 30 reps / 10 kg )
Front raises ( 30 reps / 8kg )
Lateral raises ( 30 reps /6 kg )
Shoulder presses ( 30 reps /10 kg )
Seated Shoulder presses ( 30 reps /10 kg )
Tricep extension ( 30 reps /10 kg )
Wrist curls ( 20 reps /6kg)
Cable exercises :
Cable lying extensions ( 20 reps / 20 kg )
Lying high cables ( 20 reps /20 kg )
Lying straight bar curls ( 20 reps /15 kg )
Arm bar curl - Biceps ( 2 sets / 20 reps /15 kg )
Triceps pushdowns ( 2 sets /20 reps /15 kg )
Grip pull down ( 2 sets /20 reps /15 kg )
Rope exercises :
Rope pushdowns ( 20 reps / 15 kg )
