Before breakfast
20 min recumbent bike
Upper body workout
One arm frontal raises 15, 12, 10
Reverse flyes 15, 12, 10
Upright rows 15, 12, 10
Shrugs 15, 12, 10
Floor presses neutral grip 15, 12, 10
Pullovers 15, 12, 10
Flyes 15, 12, 10
Floor presses close grip 15, 12, 10
Stiff legged deadlifts 15, 12, 10
One arm rows 15, 12, 10
Standing alternate biceps curls 15, 12, 10
One arm concentration curls 15, 12, 10
Hammer curls 20, 15, 12
Wrist curls 20, 15, 12
One arm overhead extensions 15, 12, 10
Kickbacks 15, 12, 10
Dips 20, 20, 20
Post breakfast
8 kilometers walk
PM
30 min recumbent bike
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