Mark's Arms & Core Gym

11 Points

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 60

Seated Row

3 x 12 (42.5 kg)

Lat Pull down

3 x 10 (35.5kg)

Shoulder Press

2 x 12 (16.25 kg)

Chest Press

2 x 12 (23.75kg)

Bicep Curls

2 x 10 (15kg)

Tricep Dips

2 x 15 (7kg)

Leg Press

3 X 8 (102.5kg)

Cable Push Out

2×10 (13.75kg)

Cable Rotation

2 x 10 (13.75kg)

COACH SIMON NOTES 🍊