Before breakfast
Walk 6 kms
10 min arm bicycle
Chest/bis
Incline press 15, 12, 10
Decline press 15, 12, 10
Pullovers 15, 12, 10
Incline press neutral grip 15, 12, 10
Incline flyes 15, 12, 10
Standing biceps curls 15, 12, 10
Hammer curls 15, 12, 10
Spider curls 15, 12, 10
Wrist curls 20, 20, 20
11:30-15:30
Work
13,6 kilometers
16:00
20 min recumbent bike
Walk 6 kms
10 min arm bicycle
Chest/bis
Incline press 15, 12, 10
Decline press 15, 12, 10
Pullovers 15, 12, 10
Incline press neutral grip 15, 12, 10
Incline flyes 15, 12, 10
Standing biceps curls 15, 12, 10
Hammer curls 15, 12, 10
Spider curls 15, 12, 10
Wrist curls 20, 20, 20
11:30-15:30
Work
13,6 kilometers
16:00
20 min recumbent bike
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