Monday & Wednesday

Set 1:Bench Pressx10 Reps60kgBent Over Rowsx10 Reps40kgLeg Press x10 Reps200kgCardio Treadmill (2minutes at level 16)

Set 2:Incline Bench Pressx10 Reps60kgT-Bar Rowsx10 Reps60kgSquat Jumpsx10 Reps30kgCardio Row (500m in 2 minutes on level 10)

Set 3:Military Pressx10 Reps40kgLateral Pull Downsx10 Reps60kgDeadliftsx10 Reps60kgCardio 100 Dumb Bell punches (3kg) & 20 Box Jumps

#Repeat all 3 sets 3 times with one minute rest in between!!!#COMPLETE ALL 3 SETS WITHIN 50 MINUTES!!!

Tuesday Heavy Session (4 Sets x 6 Reps)Bench Press

Deadlifts

Bent Over Rows

Squats

Military Press

Leg Press

Thursday Lighter Session (80% of Max) / (3 Sets x 10 Reps)Bench Press

Deadlifts

Bent Over Rows

Squats

Military Press

Leg Press