15 min warm up on X trainer
2 sets of 20 (:45 rest)
Low intensity (some strain)
Leg press - 37.5kg
Lat pulldowns - 30kg
Knee extension - 27.5kg
Hamstring curl - 35kg
Straight arm pulldowns - 13.75kg
Calf Raise - 30kg
Seated row - 30kg
Triceps extension - 18.75
Pec fly - 30kg
Chest Press - 20kg
Shoulder press - 20kg
Hip abduction in - 50kg
Hip abduction out - 60kg
Ab crunch - 2.5kg
25min core work
10min warm down on X trainer
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