3/6/12
delts: anterior, posterior, lateral raises, over head press, upright rows
legs: weighted squats + lunges, leg curls
total time: 46mins
31/5/12
Legs: weights squats, lunges, deadlifts, leg curls, leg extensions
Biceps: barbell curl, dumbbell curl, elastic band curl
5mins incline walk
30/5/12
Delts: Anterior raises, lateral raises, overhead press
Triceps: overhead extension, kickbacks
HIIT (10.5kph 90s, 12.5kph 30s) x 6
Total time 50 min
29/5/12
Biceps: barbell curls, dumbbell curls, reverse curls
Chest: chest press, pushups
1km HIIT
40mins
27/5/12
Delts: front raises, lateral raises, overhead press, upright row
500m rowing
26/5/12
Legs
Chest
10min HIIT
23/5/12
Delts: anterior dumbbell raises, lateral dumbbell raises, overhead dumbbell press, upright barbell row, upright elastic rope row
Triceps: skull crushers, overhead triceps extension, dips
.5km cool down run
9/5/12
Biceps: dumbbell curl, barbell curl, hammer curls, elastic band curls
Delts: anterior raises, lateral raises, overhead press
HIIT: (10.5kph 90s, 12.5kph 30s) x 5
Core
Total time: 1hr
8/5/12
10min stair stepper, 5 or so mins on elliptical, random weight machines (I wasn’t really feeling it at school today lol), 400m run, 100 squats
7/5/12
Back: lat pulldown, cable upright row, reverse crunch, dumbbell rows, assisted chin ups
Triceps: dumbbell overhead extension, kickbacks, dips
HIIT session: (90s 10.5kph, 30s 12kph) x 5
Total time: 52mins
6/5/12
Biceps
Chest
1km spinning
5/5/12
Legs
Delts
10min HIIT
3/5/12
Legs: weighted squats, lunges, leg curls, 45 degree leg press
Biceps: hammer curls, preacher curls, barbell curl
400m run
Core circuit
