Loading...

Gym Workout

LOAD: 15

Focus mainly on legs & core. 4-5 leg exercises, 3 core and a couple of upper body exercises would make up a well rounded session. Take advantage of the gym equipment if you can.

Cross Trainer 10 Mins
Rowing Machine 5 Mins
Dead Bugs 2 x 8 (10kg)
Hip Thrusts 2 x 10 (7.5kg)
Plank 3 x 60
Flutter Kicks 2 x 50
Seated Row 3 x 12 (50kg)
Lat Pull down 2 x 15 (40kg)
Shoulder Press 2×12 (20kg)
Chest Press 2×12 (40kg)
Bicep Curls 2×10 (15kg)
Tricep Dips 2×15 (7kg)
Leg Press 3 X 8 (100kg)
simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

NA

PACE

Cardio – good, Dead Bugs, Hip Thrusts – good, Plank – okay, Flutter Kicks – good. As the gym was busy I used machines as they were free, Chest Press – good, Shoulder Press – found the 2nd rep harder, so I reduced the weights on Seated Row to 45kg, Lat Pulldown to 37.5kg, Bicep Curls to 10kg and Tricep Dips to 5kg and did extra reps. Leg Press – I could not get on the machine, so I did 30 squats.
Mark Dunn
Another really strong gym session Mark. If you do want me to reduce the weights at any point just let me know. Hope you are feeling better as well now you have stopped the tablets.
simon-linklater

Coach Simon