weight training (Bowflex and core work) 1:20:00 [3]
Incline bench 100,110 sets of 10
Flys 80, 90 sets of 10
Delts 90 ,100 sets of 10
Shoulder shrugs 100,110 sets of 10
Side raises 10 2 sets of 10
Rotator internal 20 2 sets of 10
Rotator external 10 2 sets of 10
Biceps reverse curls 20,25 sets of 10
Standard curls 25,30 sets of 10
Triceps pull-down 30,35 sets of 10
Lat pull-downs (wide grip) 80,90 sets of 10
Lat pull-downs (narrow grip) 80, 90 sets of 10
continuing light weights for a while
Half squats 25,20,25, 20
Calf raises (body weight only) sets of 25,20,25 10
Tuck-ups 25,20,15 10
Crunches on plyo ball 100 2 sets
Single leg stands 5 :00 each leg
Hip raises on plyo ball 100
Single leg lifts 4 sets of 20 each leg
Pushups 27