Damien’s Programme
Day 1
Weights: 10/12 X Push Press – 4 sets
10/12 Machine chest press – 4 sets
12 X Lateral rasie – 3 sets
12 X Tricep extension – 3 sets
12 X Cable flys – 3 sets
Cardio: Treadmill – 20 minutes L.I.S.S. @ 8kms
Day 2
Weights: 8/10 X Rack pulls – 4 sets
12 X Lateral pulldowns – 3 sets
12 X seated row – 3 sets
12 X Bicep curl – 3 sets
12 X Hyper extension – 3 sets
Cardio: Rower – 3 X 30kcals – 2 rounds @ level 8
Day 3
Weights: 12/15 Box squats – 3 sets
12/15 Glute Bridges – 3 sets
12 X Leg extension – 3 sets
12 X Leg Curl – 3 sets
Cardio: Cross Trainer – 20 minutes L.I.S.S. @ level 8