Wednesday 31/10 -- Arms
--TRI SET--
(1 Min Bike Sprint After Each Tri Set)
Rope Push Downs: 15 x 7.5kg, 15kg, 17.5kg, 20kg
Straight Bar Curls: 15 x 7kg, 10kg, 13kg, 15kg
Bent Over DB Hammer Curls: 10 x 6kg, 7kg, 8kg, 8kg
--TRI SET--
(1 Min Bike Sprint After Each Tri Set)
Close Grip Bench Press: 12 x 40kg, 50kg, 55kg, 55kg
Seated DB Triceps Press: 15 x 15kg, 17kg, 19kg (10), 19kg
One Arm Machine Curls: 10 x 15kg, 25kg, 30kg, 30kg