Saturday

Cambered bar - bent over rows 8 x 60kg 6 x 80kg 6 x 90kg Cable cross overs 15 x 20kg 10 x 25kg 12 x 30kg preach curl machine 8 x 45kg 6 x 55kg 8 x 45kg Abdominal Machine 12 x 70kg 12 x 100kg 10 x 100kg Alternate leg ext 20 x 30kg 18 x 40kg 20 x 50kg Abdsominal Machine 15 x 80kg 12 x 90kg 10 x 100kg x 2 Stationary Bike 5 mins Encumbent Bike 5 mins

a pleasant hour

High - low pulley 12 reps & 8 reps
10 mins recumbent cycle
front delt cable raises 10 x 30kg 8 x 35kg 6 x 45kg
v - grip lat pull - downs 8 x 70kg 6 x 80kg 6 x 90kg
20mins cross trainer

oldham sports center

alternate leg extentions 30kg x 8 reps per leg
40kg x 8 reps per leg
50kg x 6 reps per leg
leg extentions 50kg x 10 reps

alternate leg curls 20kg x 6 reps per leg
30kg 2 sets x 6 reps per leg
leg curls 30kg x 10 reps

alternate calf presses 50kg 2 sets x 8 reps

Friday 22nd Feb

flat bench flyes 27kg 2 sets x 8 reps
close-grip bench presses 55kg 2 sets x 6 reps
barbel shoulder presses 55kg 2 sets x 6 reps
standing hammer curls 27kg 2 sets x 8 reps

a few strokes

ko'd