AM
Early morning walk to loosen up the back
4 kilometers
Upper body workout
Push ups 20, 20, 20
Bench presses 15, 12, 10
Floor db presses neutral grip 15, 12, 10
Frontal raises 15, 12, 10
Reverse flys 15, 12, 10
Shrugs 15, 12, 10
Biceps curls 15, 12, 10
Hammer curls 15, 12, 10
One arm concentration curls 15, 12, 10
Dips 15, 15, 15
One arm overhead extensions 15, 12, 10
Kickbacks 15, 12, 10
Wide rows 15, 12, 10
One arm rows 15, 12, 10
PM
Work
Patrol
20.83 kilometers
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