15min warm up on x trainer
2 x 20 reps (45secs rest)
Leg Press - 30kg
Lat pulldowns - 30kg
Knee Extension - 15kg
Hamstring curl - 20kg
Straight Arm pulldowns - 13.75kg
Calf Raise - 30kg
Seated Row - 30kg
Triceps extension - 18.75kg
Pec Fly - 30kg
Chest Press - 20kg
Shoulder Press - 20 kg
Hip abduction in - 50kg
Hip abduction out - 60kg
Ab Crunch - 2.5kg
20min swim
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