Fitness

Blood Pressure = 109/72

Weight = 101.2KG
Resting Heart Rate = 65 BPM
MHR Ranges = 196 BPM
THR 60% 118 75% 147 85% 167

Warmup

Rowing Machine Rate Sub 2.00/500M 5 Mins Level 10

Streches

CV Conditon

Upright Cycle 70 – 80 rpm 5-12 Mins Twin Peaks Lvl 4

Scift Upper Body 55 – 65 rpm 4-8 Mins Sprint Lvl 1
Woodway Tredmill 3.6 – 4.1 mph Incline 6% 6-12 Mins Manual carrying 2kg
dumbbells

Prog 1

Mus Conditioning Weight Reps Sets

Biangualr Chest Press 17kg 10 – 12 2
Leg extension (Single Leg) 3 10 – 12 2
Lying Leg Curl 3 10 – 12 2
Fly 4 10 – 12 2
Standing D.Bell Bicep Curl 6kg D Bells 10 – 12 2
Abdominal 7 15 – 30 2
Tricep KickBack 6kg D Bells 10 – 12 2

Prog 2

Lat Pulldown 6 10 – 12 2
Biangual Latt 34kg 10 – 12 2
Seated D Bell Lat Rise 4 kg D Bells 10 – 12 2
Standing D Bell Front Rise (alt Arms) 4kg 10 – 12 2
Calf Raise 10kg D Bells 10 – 12 2
D Bell Seated Shoulder Press 6 kg D Bell 10 – 12 2
Crunch - 15 – 30 2

Rewarm

Strech