Routine arms, shoulders and chest

Stretch 10 minutes

Upper body

• Dumbbell curls 12, 8, 6
• Inclined dumbbell chest press 12, 8, 6
• Bench press 12, 8, 6
• Arm rows 12, 8, 6 (added for next time)
• Rowing machine 12, 8, 6 (one pin increments)
• Lateral pull 12, 8, 6 (one pin increments)
• Triceps push machine 12, 8, 6 (one pin up increments)

Cardio stationary bike (20 minutes)
The timer works backwards from 60:00

59:30 L2 59:00 L3 58:30 L4 58:00 L5 57:30 L6 57:00 L7 56:30 L8 56:00 L9 55:30 L10 55:00 L11 54:30 L10 54:00 L9 53:30 L8 53:00 L7 52:30 L6

51:58 Sprint 51:50 Steady 51:48 Sprint 51:40 Steady 51:38 Sprint 51:30 Steady 51:28 Sprint 51:20 Steady 51:18 Sprint 51:00 Steady

50:40 L7 50:20 L8 50:00 L9 49:40 L10 49:20 L11 49:00 L10 48:40 L9 48:20 L8 48:00 L7 47:40 L6 47:20 L5 47:00 L4

46:58 Sprint 46:50 Steady 46:48 Sprint 46:40 Steady 46:38 Sprint 46:30 Steady 46:28 Sprint 46:20 Steady 46:18 Sprint 45:00 Steady 44:00 L3 42:00 L2 41:00 L1 40:00 Done