Monday & Wednesday

Set 1:
Bench Press

x10 Reps

60kg

Bent Over Rows

x10 Reps

40kg

Leg Press

x10 Reps

200kg

Cardio Treadmill (2minutes at level 16)

Set 2:
Incline Bench Press

x10 Reps

60kg

T-Bar Rows

x10 Reps

60kg

Squat Jumps

x10 Reps

30kg

Cardio Row (500m in 2 minutes on level 10)

Set 3:
Military Press

x10 Reps

40kg

Lateral Pull Downs

x10 Reps

60kg

Deadlifts

x10 Reps

60kg

Cardio 100 Dumb Bell punches (3kg) & 20 Box Jumps

Repeat all 3 sets 3 times with one minute rest in between!!!

COMPLETE ALL 3 SETS WITHIN 50 MINUTES!!!

Tuesday Heavy Session (4 Sets x 6 Reps)

Bench
Press
Deadlifts
Bent Over
Rows
Squats
Military
Press
Leg Press

Thursday Lighter Session (80% of Max) / (3 Sets x 10 Reps)

Bench
Press
Deadlifts
Bent Over
Rows
Squats
Military
Press
Leg Press