Saturday 9th March
2 mins/500m rowing – moderate difficulty
Leg press
10 reps per weight: 30kg, 50kg, 70kg, 90kg, 110kg, 130kg, 150kg, 170kg, 190kg (max on machine)
2 mins easy cycling
Butterfly Machine
10 reps: 30kg, 40kg, 50kg
Lat pull downs
10 reps per weight: 20kg, 30kg, 40kg, 50kg, 60kg, 70kg
5 reps per weight: 80kg, 90kg, 100kg
Leg press
5 reps per weight: 190kg, 170kg, 150kg, 130kg, 110kg, 90kg, 70kg, 50kg, 30kg
5 reps per weight (on toes): 30kg, 50kg, 70kg
Shoulder press
10 reps 30kg
Overhead med ball sit-ups (arms extended)
10 x 8kg, 20 x 8kg, 30 x 6kg (1 minute rest between sets)
Alternate hand med ball press-ups
10 reps, 1 minute rest, 20 reps
Leg raises (lay on back, lift to 90 degrees then lower to 1 inch from floor)
10 reps, 1 minute rest, 20 reps
Alternate hand med ball press-ups
10 reps
Med ball hypers (med ball held behind head)
20 x 4kg
Alternate hand med ball press-ups
20 reps
Med ball hypers (med ball held behind head)
20 x 4kg
Leg press (on toes)
20 reps 120kg, fast/powerful
1 minute rest
20 reps 120kg, fast/powerful
Lat pull downs (hard down, slow up)
10 reps per weight: 70kg, 60kg, 50kg
Calf raises (fast)
20 reps each weight (not including bar): 40kg, 60kg, 80kg, 60kg, 40kg
Shoulder press
20 x 30kg