Bodybuilding Workout 1

 09:30 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 16, max, max, max 25 seconds then 90 second 16 reps, max, max, max

Walking lunges

Fencing

17:30 Foil Club

Warm up

Footwork

Bouts 6/6

Lesson

Stretch

Fencing

19:00 Epee Club

Warm up

Footwork

Bouts 4/7

Lesson.

Beat septime, hit under wrist. Beat with foible, semi circular motion.

Default to stop hit.

6 opposition, hand needs to be in stronger 6 position.

4 opposition, lead with point, don't break wrist.

Row

12:30 Home

Row 20 minutes

Stretch

Row

14:00 Home

Row 30 minutes

Bodybuilding workout 1

14:00 Gym

Warm up on sled

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

Routine based on:

Local Gym Routine 4

13:00 Gym

Warmup

Squat 2x5

Pullups 5x3

Hammer bench 3x8

Stretch