To Day’s Schedule
CROSS COUNTRY RUN
WARM UP
ROPE CLIMBING- 3 TIMES
BENCH PRESS
ROPE CLIMBING- 3 TIMES
BENCH PRESS
50%4/1,60%4/1,70%4/1,80%4/1,90%2/4
INCLINE BENCH PRESS
50%4/1,60%4/1,70%4/4
DUMBBELL FLYS
BUTTER FLY
70%10 Rep X 5 sets
70%10 Rep X 5 sets
DECLINE DUMBBELL PRESS
DUMBBELL PULL OVER
BACK
HYPER EXTENSION
LAT PULL DOWN
BENT OVER ROW
SEATED CABLE ROWS
T-BAR ROWING
70%10/3
70%10/3
ABDOMINALS each 30 repetitions
DECLINE CRUNCH
LEG RAISE
SEATED ABDOMINALS
