My week

[Johnnylewis]

Another long but very worthwhile week

Monday bootcamp 9/12

Set 1

Pull up armrap 3/3/3

Crunches 3x40secs

Squats 22.kg 3x15

P/b 3x40secs

Set 2

Bench flys + skull crush 3x12 each

Russian twist 3x40secs

Lunges 3x10 e/l

P/b 3x40secs

Set 3

Single arm row 22.kg 12/10/8e/a

Leg raise 3x40sec

Wall sit 3x40sec

P/b 3x40 sec

Set 4

Db chest press 22.5 +Rear delts 10kg 10/10/10

Tuesday day

Run 5k 26mins

Run 5k 35mins

Wednesday

Walk 6.8k

Thursday

Rest

Friday bootcamp 10/12

Set 1

Db Bench 22.5 18/16/12

Leg raise and kb shoulder press (12kg) 3x10 each arm

G/squats 22.5kg 3x15

Punch bag 3 x30 secs

Set 2

Seated s/p 10kg 3x15

Cruches & Situps 3x20 each

Lunges 3x12 each leg

P/b 3x40 secs

Set 3

Bicep curl and Tricep ext 10kg 3x12 each

Russian twist 10kg 3x30 secs

Hamstring dead lift 20kg 3x10

P/b 3x 40 secs

Set 4

4x1min hard and fast punch bag

Saturday

Rest

Sunday

Mountain walk 10k

Night walk 3.8k