4 x 8 seated rows (pin #7)
4 x 8 lat pulldowns (pin #7)
4 x 10 one-arm dumbbell rows (15kg)
4 x 8 seated dumbbell tricep extensions (15kg)
4 x 8 tricep extensions (15kg standard bar)
4 x 10 tricep dips
5 x 15 leg raises/crunches (5kg medicine ball)
8km @ 4:59/km average pace. Sydney Park
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