Haven't posted these recently as I was just too busy with work. So now that all has restored to normal here is my weeks work
Monday (home workout)
Overhead press 4x10 (30 30 30 30)
Upright Barbell rows 4x10 (30 30 30 30)
Db shoulder press 4x10 (10 10 10 10)
Front raise 3x12 (5 5 5 5)
Side raise 3 x12 (5 5 5 5)
Side delt raise 4x10 (8 8 8 8)
Back delt fly 4x12 (10 10 10 10)
Tuesday (home bicep & Tricep)
Seated bicep curl 4x10 (10 10 10 10)
Standing bicep curl 4x10 (10 10 10 10)
Bicep hammer 4x10 (10 10 10 10)
Tricep dip 4x15 bodyweight
Tricep extension 4x10 (10 10 10 10)
Diamond push up 3x10 body weight
Skull crusher 3x12 (10 10 10)
Bicep 21s x2(10 10)
Wednesday (new years day)
Run 10k 59min 58sec pace 6/km
Thursday
Rest
Friday
Chest press Incline machine 4x10 (40 40 40 40)
Chest cable fly 4x10 (4 4 4 4)
Chest press machine 4x10 (40 50 50 60)
Standing core rotation 4x10 ES (4 4 4 4)
Db chest press 4x12 (20 20 20 20)
Push ups 4x10 bodyweight
Saturday
Rest
Sunday
Explosive shoulder push 4x10 ea (20 30 30 30)
Single arm shoulder push 4x10 ea (20 20 20 20)
Lat pull downs 4x8 (80 80 80 80)
Low row 4x10 (30 30 40 40)
Run
4.8k 28mins 07secs pace 5.54/km
