Nigel’s Programme
Day 1: Upper Body Weights
Day 2: Lower Body Weights
Day 3: Cardio – pick 1
Upper Body Weights:
8 X Bench Press – 3 sets
10 X DB Shoulder Press – 3 sets
10 X DB Incline Chest Press – 3 sets
10 X Lateral Pulldown – 3 sets
12 X Single Arm Row – 3 sets
15 X Bicep Curl – 3 sets
Lower Body Weights:
8 X Deadlift – 3 sets
10 X Goblet Squats – 3 sets
10 X Bench Step Ups (each leg) – 3 sets
12 X Leg Press – 3 sets
15 X Leg Extension – 3 sets
Deadbugs
Cardio:
1) Watt Bike – 3 minutes @ 150 Watts/1 minute recovery X 5
2) Treadmill – 4 minutes jog @8/10kms – 2 minutes walk @ 4km X 4
3) Studio Class 30-45 minutes
4) Swim Session