Fasted cardio
Patrol #1
Brisk walk
5 kilometers
Post breakfast
45 min recumbent bike
11:00
Arms
Standing biceps curls 3 sets of 12
One arm overhead extensions 3 sets of 12
Hammer curls 3 sets of 12
Kickbacks 3 sets of 12
Spider curls 3 sets of 12
Dips 3 sets of 12
Lying overhead extensions 3 sets of 12
Wrist curls 3 sets of 12
One arm concentration curls 3 sets of 12
PM
Patrol #2
5 kilometers
Recumbent bike
30 minutes
Patrol #1
Brisk walk
5 kilometers
Post breakfast
45 min recumbent bike
11:00
Arms
Standing biceps curls 3 sets of 12
One arm overhead extensions 3 sets of 12
Hammer curls 3 sets of 12
Kickbacks 3 sets of 12
Spider curls 3 sets of 12
Dips 3 sets of 12
Lying overhead extensions 3 sets of 12
Wrist curls 3 sets of 12
One arm concentration curls 3 sets of 12
PM
Patrol #2
5 kilometers
Recumbent bike
30 minutes
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