Mark's Arms & Core Gym

11 Points

Cross Trainer

10 Mins

3

Rowing Machine

5 Mins

2

Dead Bugs

2 x 8 (10kg)

0.5

Hip Thrusts

2 x 10 (7.5kg)

0.5

Plank

3 x 60

1

Flutter Kicks

2 x 60

0.5

Seated Row

3 x 12 (50kg)

0.5

Lat Pull down

2 x 15 (40kg)

0.25

Shoulder Press

2 x 12 (20kg)

0.25

Chest Press

2 x 12 (40kg)

0.25

Bicep Curls

2 x 10 (15kg)

0.25

Tricep Dips

2 x 15 (7kg)

0.25

Leg Press

3 X 8 (100kg)

1

Cable Push Out

2×8 (15kg)

0.25

Cable Rotation

2 x 10(15kg)

0.25

COACH SIMON NOTES 🍊