Damiens Kingfisher Programme

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