Walking
SETS
DISTANCE & TIME
1
2.5km - 25min 0s
Chest Press (Machine)
SETS
WEIGHT & REPS
1
175lbs x 10 reps
2
175lbs x 10 reps
3
175lbs x 10 reps
4
175lbs x 10 reps
5
175lbs x 14 reps
6
115lbs x 12 reps
Triceps Extension (Machine)
SETS
WEIGHT & REPS
1
170lbs x 12 reps
2
170lbs x 12 reps
3
170lbs x 12 reps
4
170lbs x 12 reps
5
140lbs x 12 reps
Chest Fly (Machine)
SETS
WEIGHT & REPS
1
220lbs x 12 reps
2
220lbs x 12 reps
3
220lbs x 11 reps
4
220lbs x 6 reps
Seated Shoulder Press (Machine)
SETS
WEIGHT & REPS
1
60lbs x 12 reps
2
60lbs x 12 reps
3
60lbs x 12 reps
4
60lbs x 12 reps
Seated Dip Machine
SETS
WEIGHT & REPS
1
190lbs x 12 reps
2
190lbs x 12 reps
3
190lbs x 12 reps
4
190lbs x 12 reps
5
140lbs x 12 reps
Walking
SETS
DISTANCE & TIME
1
2.5km - 25min 0s