Local Gym Routine 1

09:30 Gym

Warm up

Sled pull 10

Leg Press 2x8

Wide Grip partial deadlift 7/8

Smith machine spilit squats 2x8

Leg Curl 2x10, then drop set

Calf Raises 3x12

Tib Raises 3x12

Poliquin step 3x12

Stretch

Hotel Gym

17:45 Hotel Gym

Bike 15 Minutes

5 Rounds of

Swings 15

Pushups 5

Goblet Squats 5 

Run/walk 15 Minutes

Hanging leg raises

Stretch.

Hotel Gym

18:30 Hotel Gym

Warm up - rower

Bench 2x8

Pullups 2x9

Dips 2x10

Row 2x8

Tricep Pushdown 2x10

BB Curl 2x8

Stretch

Humane Burpees

19:300 Home

Warm up

5 Rounds of

Swings 15

Pushups 5

Goblet Squats 5

Pullups 2

Stretch

Humane Burpees

10:00 Home

Warm up

5 Rounds of

Swings 15

Pushups 5

Goblet Squats 5

Stretch

Hotel Gym

09:00 Hotel Gym

Cross Trainer 15 minutes

Threadmill 12 minutes with 2x2minutes run

Stretch

Swim

Hotel Gym

18:00 Hotel Gym

Cross trainer 15 minutes

2 Sets of

Leg Extension 12

Leg Curl 12

Smith calf raises 15

Tib raises 12

2 Sets of 

DB Shoulder Presses 8

Pullups 8

Machine Curls 8

Cable pricep extensions 8

Stretch

Local Gym Routine 1

09:30 Local Gym

Warmup

Squats 2x8

Cleans 2x5

Bench 2x8

Sled Pull 10

Stretch.

Fencing

19:30 Epee club

Warmup

Footwork

Bouts 3.