Ged Week 9

Warm up On Treadmill - 10mins

Stretching

Re-Warm On treadmill – 3mins

Workout A        

Pec Deck (chest) – Seat Setting 5 -10rep

1/ 20kg 2/ 20kg 3/ 25kg        

 Lat Pull Down (Back) – Machine -10rep

1/ 40kg 2 /45kg 3/ 50kg  

Tricep Push Down – Machine – 10reps

1/ 20kg 2/ 20kg 3/ 25kg

Bicep Curl – With Dumbells – 10reps

1/ 14kg 2/ 14kg 3/ 14kg         

Abdominals – with ball

3 sets of 20 reps

 

Side Bends – 15 reps

3 sets x 8kg dumbells

Workout B

Leg Extensions – 12 reps

1/ 40kg 2/ 45kg 3/ 50kg

Squats ( on smith Machine) -12reps

1/ 30kg 2/ 30kg 3/ 35kg

Leg Press – 12 reps

1/ 120kg 2/ 160kg 3/ 180kg

Lunges (with DumbBells) – 12 reps

1/ 8kg 2/ 8kg 3/ 8kg

Hamstring Curls – 12 reps

1/ 40kg 2/ 45kg 3/ 45kg

Pro Muscle Challenge Diet

 

Breakfast – Porridge with sprinkle of raisins

 

Mid Morning- Protein Shake, Banana and Coffee

 

Workout

 

Mid Morning- Protein Shake

 

Lunch- Chicken Salad or Jacket potato with Tuna

 

Tea- Stir Fry with Chicken or lean mince, Light lasagne, pasta dishes

 

Supplements:

Multi Vitamins 1 in the morning

BCAA Tablets for repairing muscles, I take 2 before training and two after the training session

T5 Fat burners-1 after breakfast