Week Two: Friday

Weight: ?

Cardio Training: Warm-Up
10 min, 9km/hr
3 min, cooldown to zero

Resistance Training: Chest/arms/biceps/triceps

Benchpress
1x30, bar
4x12, 30 kg (up 5 kg)

Pek-Dec
4x12, 10 -> 17 kg

Incline Dumbell Presses
4x12, 8kg (up 3)

Pec Dumbell Flies
4x12, 1.5kg (up .5)

Dumbell Curls - Biceps
4x12, 6 kg

Dumbell Extensions - Triceps
4x12, 8kg (up 1)

Standing Bicep Lift
4x12, 2.5kg

Cable Extensions
4x12, 31kg (up 7)

Hammar Curl
4x12, 7kg (up 1)