Routine #1

Routine #2

Routine #3

Bench Press

40

70-80

O/H Cable Row

50

80

Bench Press (Free)

40

40

Flye

40

30-40

B/N Cable Pull

50

80

Flye

30

30-40

Bench Press (Free)

10

60

O/H Dumbell Raise

40

12

Cable Crunch

80

70-80

Cable Crunch

90

70-80

Upright Row

40

30

Plank

90s

1

Side Bends

30

20

Cable Crunch

90

70-80

Leg Extension

50

40

Leg Raise (+C)

40

1

Side Bends

30

20

Reverse Leg Curl

30

20

Torso Twists

30

1

Leg Raises (+C)

30

1

Standing Calf Raise

80

40

Concentration Curl

40

16-18

Torso Twists

30

1

Lunge

30

20

Wrist Curl

50

12

Tricep Extension

40

60

Straight Leg Deadlift

30

20

Reverse Wrist Curl

50

10

Tricep Kickback

30

10

Squats

30

20

Reverse Forearm Curl

40

12

Bent Over Dumbell Row

30

30

Pull Ups

10

1

 

 

 

Shrugs (Cable)

30

50

Hanging Leg Raises

30

1

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