1-9-24
Tuesday
AM: Strength, Chest, shoulders and Triceps
One arm K-Bells chest press on flat bench, 4 x 12 each arm, 12 kg.
Fly’s on incline bench with 2 Y-bells, 4 x 8 reps, 8 kg.
Pull overs on a flat bench, 6 x 8 reps with a 10 kg. Y-bell
One arm seated k-bell press, 4 x 12 reps each arm with 12 kg
Seated Y-bell push out, 4 x 10 reps with 10 kg.
Seated triceps extension, with Stroops elastic band
PM: Cardio and core
10 k on the BikeErg, not to fast, not to slow.