Bodybuilding Workout 1

08:45 Gym

Warm up

Dips, 8, 8 1.5 minutes rest

3xmax 25 seconds rest

Chest supported rows as above

Pec deck/rear fly 3x10/10

Ez curl/ Overhead extension 2x 10/10

KB Swings 20 swings on the minute for 5 minutes

Stretch

Row

13:00 Home

Row 5 K

Narrow squats 2x20

Poliquin Steps 2x12

Tib raises 2x15

Stretch 

Bodybuilding Workout 1

10:00 Local Gym

Warm up run

Seated press, 3x8 2.5 minutes

Lat pull down , 8, 8 2 minutes rest 3xmax 25 seconds rest

Lateral raise 2x10, 3xmax 20 seconds rest

Lat prayer  2x10

Cable curl/Cable push downs 10/10 max/max

Stretch

Row

17:15 Home

Row 20 minutes, variations every 2 minutes

Stretch

Bodybuilding Workout 1

20:00 Local Gym

Warm up

Leg press 4x8 2.5 minutes rest

Leg extension 2x10

Leg curl 2x10, 3xmax drop sets 25 seconds rest

Calf raise 2x16

Walking lunges

Stretch

Fencing

17:30 Foil Club 

Warm up

Bouts 5/6

Lesson

Stretch

Bodybuilding Workout 1

08:15 Gym

Warm up

Dips, 8, 8 1.5 minutes rest

3xmax 25 seconds rest

Chest supported rows as above

Pec deck/rear fly 3x10/10

Ez curl/ Overhead extension 2x 10/10

KB Swings 20 swings on the minute for 5 minutes

Stretch