To the Gym : Routine [2019-05-15]

Diary [2019-05-15]

Routine:
Aimed toward full body workout within an ±hour duration.


Cardio routine at start:

• Run on Treadmill at 10 speed /10 incline for 400 meters. Usually at 200 meters switch the slower speed eg 4/5 walk. Last 100 meters run again at 10 speed. 

starting with the bottom up.
Legs:

• Leg extensions (10 x 3)
• first set at half my max weight, second set at max weight, third set at half my max weight.
• if can, pull muscles tight at full extension.
• Hamstrings (10 x 3)
• Calves (10 x 5)

Mid body:

• Ab crunches (10 x 3)
• Back extensions (10 x 3)
• Side Bend exercise (10 x 3)

Upper Body (chest and back area):

• Machine or cable Chest flyers (10 x 3)
• Bench press (10 x 3)
• Reverse flyer with Machine (10 x 3)
• Machine row (10 x 3)

Cupcakes just for show:

• cable pull down for Tricepts (10 x 3)
• cable pull up for Bcept Curls (10 x 3)

Cardio routine at end:

• Punching Bag routine
• 10 x double taps(only) {each side}
• 10 x power punch(L) + power punch(R) {each side}
• 10 x double taps + power punch {each side}
• 10 x power punch(L) + power punch(R) + Hook(L) {each side}
• rest 10 breathers
• do 2 more times.