Training week 1

FitNotes Workout - Monday 11th June 2018

** Push Ups **
- 20 reps
- 20 reps
- 14 reps
- 9 reps
- 9 reps
- 9 reps

** Lateral Dumbbell Raise **
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

** Cable Crossover **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 10 reps
- 15.0 kgs x 10 reps

** Hex Press **
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps

** Flat Dumbbell Fly **
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Incline Dumbbell Bench Press **
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 8 reps

** Incline Hammer Strength Chest Press **
- 10.0 kgs x 15 reps
- 10.0 kgs x 11 reps
- 5.0 kgs x 15 reps
- 5.0 kgs x 14 reps

** Decline Dumbbells **
- 10.0 kgs x 11 reps
- 7.5 kgs x 15 reps
- 7.5 kgs x 15 reps
- 7.5 kgs x 13 reps


FitNotes Workout - Tuesday 12th June 2018

** Lat Pulldown **
- 70.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Dumbbell Row **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 8 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 20.0 kgs x 10 reps

** T-Bar Row **
- 20.0 kgs x 10 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 6 reps

** Seated Cable Row **
- 60.0 kgs x 10 reps
- 70.0 kgs x 12 reps
- 80.0 kgs x 10 reps

** Parallel Bar Triceps Dip **
- 4 reps
- 5 reps
- 3 reps

** V-Bar Push Down **
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 55.0 kgs x 8 reps

** Leg Raisers **
- 20 reps
- 15 reps
- 12 reps

** Woodchoppers **
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

** Crunch **
- 20 reps
- 20 reps
- 16 reps

** Bum Raises **
- 20 reps
- 20 reps
- 20 reps

** Lying Stomach Vacuum **
- 1 rep
- 1 rep
- 1 rep

** On All Four Stomach Vacuum **
- 1 rep
- 1 rep
- 1 rep
- 1 rep


FitNotes Workout - Thursday 14th June 2018

** Military Press **
- 40.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 5 reps
- 40.0 kgs x 6 reps

** Lateral Dumbbell Raise **
- 7.5 kgs x 10 reps
- 7.5 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 7.5 kgs x 10 reps

** Barbell Front Raisers **
- 10.0 kgs x 8 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Rear Delt Dumbbell Raise **
- 2.5 kgs x 30 reps
- 2.5 kgs x 30 reps
- 2.5 kgs x 24 reps

** Dumbbell Curl **
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 9 reps

** Dumbbell Hammer Curl **
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 8 reps

** EZ-Bar Curl **
- 10.0 kgs x 8 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Leg Raisers **
- 20 reps
- 20 reps
- 18 reps

** Woodchoppers **
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

** Crunch **
- 20 reps
- 20 reps
- 20 reps

** Bum Raises **
- 20 reps
- 20 reps
- 20 reps

** Lying Stomach Vacuum **
- 1 rep
- 1 rep
- 1 rep

** On All Four Stomach Vacuum **
- 1 rep
- 1 rep
- 1 rep

FitNotes Workout - Sunday 17th June 2018

** Military Press **
- 40.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 9 reps

** Lateral Dumbbell Raise **
- 7.5 kgs x 10 reps
- 7.5 kgs x 10 reps
- 7.5 kgs x 10 reps

** Barbell Front Raisers **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 9 reps

** Rear Delt Dumbbell Raise **
- 2.5 kgs x 30 reps
- 2.5 kgs x 28 reps
- 2.5 kgs x 30 reps

** Dumbbell Curl **
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Dumbbell Hammer Curl **
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** EZ-Bar Curl **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 7 reps