Gym Day:
Bench Press 3 x 12
Dumbbell Chest Flys 3 x 12
Barbell Shoulder Press 3 x 12
Bent over Lateral Raises 3 x 12
Lat Pulls 3 x 12
Upright Rows 3 x 12
French Curls 3 x 12
Single Arm Tricep Pulldown 3 x 12 (each arm)
Hammer Curls 3 x 12
Concentration Curls 3 x 12
Leg Extensions 3 x 12
Leg Curls 3 x 12
Calf Raises 3 x 12
20 minutes Cardio (Treadclimber)
___________
90 Minutes
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