plan 1

Monday, tuesday & thrusday - weight training

Bench press - 15kg (12x3)
Dumbell Bicep Curls - 10KG (12x3)
Hammer Curls - 10KG (12x3)
Overhead shoulders - 6kg (12x3)
free weight side shoulders 5kg (12x3)
machine bench press - 30kg (12x3)
machine pull ups 35kg 8x3
tricep dips 12x3
push ups 8x3

wednesday - lower body

10 mins cycling
10 mins stepper machine
10 mins cross trainer
squats 7kg 12x4
leg extensions 10x3

Friday - lower body/abs

10 mins cycling
10 mins stepper machine
10 mins cross trainer
squats 7kg 12x4
leg extensions 10x3
situps 12x4
leg raises 8x3

saturday weight training

wide grip bar bicep curls 5kg 10x3
side shoulders 10x3 5kg
close grip bicep curls 10x3 5kg
bench press 14x4 15kgg
hammer curls 10kg 10x3
squats 12x4 5kg
push ups 8x3
tricep dips 18x3
single hand bicep curls 13kg (6x3)
short grip bar bicep curls 15kg 3x3
front shoulders 8x3 5kg