Every Rep Every Weight Every Move
Saturday 8th:kg/rep
incline bench 40/5 50/5 60/5 70/1
bench 50/10 70/10 80/5 90/3 100/2
ohp 40/10 60/5 70/3
bb row 100/5
cable fly 25/30 40/15 50/5
one arm db pull 45/10 65/5 75/2 (both sides)
triceps ext 30/10 40/10 50/6 60/3
lat pull down 35/10 45/6 55/3
elliptical 800 meters 8 minutes
Sunday 9th: elliptical 20 minutes hill climb 1-3 no lifting
Tuesday 11th:
standing cable cross over 25/25 50/5 60/5
incline bench 60/3 70/2
bb row 100/10
seated row 100/2 60/5
shoulder press 25/10 40/10 60/10 80/5 100/3 130/2 (whole stack)
horizontal leg press 100/8 150/15
bicep curls 35/5 30/10 25/10 23/10
my work out is a combination of free weights and machines from:http://www.sportsartfitness.com/
with cardio mixed during the week.
