Workout Log

     Workout  log

Warm up 15 20 25 30 35  
station           notes
Exercises reps rest weights 1 weights 2 weights 3  
Monday            
chest press 15/25 20 sic Moderate      
lunge 15/25 20 sic Moderate      
push  ups 15/25 20 sic Moderate      
lunges 15/25 20 sic Moderate      
ab 15/25 20 sic Moderate      
reverse crunch 15/25 20 sic Moderate      
figure of 4 crunch 15/25 20 sic Moderate      
ab churnes 15/25 20 sic Moderate      
repeat for 4 times 15/25 20 sic Moderate      
             
 Wednesday            
back 15/25 20 sic Moderate      
chest press 15/25 20 sic Moderate      
lunge 15/25 20 sic Moderate      
push  ups            
lunges            
ab 15/25 20 sic Moderate      
reverse crunch 15/25 20 sic Moderate      
figure of 4 crunch 15/25 20 sic Moderate      
ab churnes 15/25 20 sic Moderate      
repeat for 4 times 15/25 20 sic Moderate      
             
 friday            
back 15/25 20 sic Moderate      
chest press 15/25 20 sic Moderate      
lunge 15/25 20 sic Moderate      
push  ups            
lunges            
ab 15/25 20 sic Moderate      
reverse crunch 15/25 20 sic Moderate      
figure of 4 crunch 15/25 20 sic Moderate      
ab churnes 15/25 20 sic Moderate      
repeat for 4 times 15/25 20 sic Moderate      
             
            SUNDAY extra day
             
             
 cool down 15 20 25 30 35  
             
Author Image

Martin Farrugia is a Personal trainer, Premier fitness instructor, Premier sports injury therapist, Premier indoor cycling and an I.T.I.C massage therapist with over 20 years experience in the fitness business. He is Military backboned in S.A.R and the National record holder of 30hr indoor cycling 2010.