my workout for today

ride the bike 20 min at 125bpm heart rate

3x12 quad extensions at 70% max weight

3x12 hamstrings curls at 70% max weight

2x10 calf raises at MAX WEIGHT

3x10 bicep curls at 80% max weight

3x10 tricep pull downs at 80% max weight

1x5 tricep pull downs at max weight or more than max weight

3x12 lat pull downs at 70% max weight

2x25 twisted situps on the hanging bench (hang from knees on a 45% decline)

3x12 chest butterflies at 70% max weight

end with walking on the treadmill at 130bmp at level 2-3 incline for 20 min

don't forget your protein shake!

Tags: Workout Gym Schedule Reps Weights Exercise Training Diary

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