Aoibhin’s Programme
Day 1
Weights: 10 X Goblet Squats – 3 sets
10 X Leg Press – 3 sets
Single leg box squat – 6 each side
12 X Abductor machine – 3 sets
15 X seated DB calf raise – 3 sets
Cardio: Watt Bike – 3 minutes @ 120 Watts/1 minute recovery X 5
Core: 30 second plank – 3 sets
20 X Russian Twist – 3 sets
Day 2
Weights: 10 X Machine Chest Press – 3 sets
10 X DB shoulder press – 3 sets
10 X Lat Pulldown – 3 sets
12 X Seated row – 3 sets
12 X Lateral raise – 3 sets
Cardio: Treadmill – 3 minutes jog @7/8kms – 2 minutes walk @ 4km X 4
Core: 12 X Ab Crunch – 3 sets
12 X Back extension machine – 3 sets
Day 3:
Weights: 10 X KB RDL – 3 sets
12 X Abductor machine – 3 sets
Sled push +30kg – 3 sets
12 X DB Bicep curls – 3 sets
12 X DB Kickbacks – 3 sets
Cardio: Wattbike – 4 minutes @ 120 watts/1 minute recovery X 4
Core: 20 second side plank – 3 sets
20 X Deadbugs – 3 sets
Day 4:
Weights: Pick any 2 exercises from each day
Cardio: Pick any set
