-Sunday(Gym)-
Triceps, slow tempo(40 kg) 15 reps, 3 sets
Biceps, slow tempo(60 kg) 15 reps, 3 sets
Abs, high tempo (77kg) 10 reps, 3 sets
Neck, slow tempo(25-30kg) 15 reps, 3 sets
Chest, slow tempo (35kg) 10-15 reps, sets highly depends on how my back is feeling.
High intensity cardio (Basically going full out for 20-30 seconds on bike or running and 1 minute break, repeat 5-6 times.)
-Wednesday(Gym)-
Legs, high tempo(140kg) 15 reps, 3 sets
High intensity cardio 20-30 seconds, 5-6 sets
Lower & upper back, really really slow tempo with really really low weights (15-17.5kg) 10 reps, 3 sets
Neck, slow tempo(25-30kg) 15 reps, 3 sets
-Friday(Outside)-
Terrain running about 30 min
Maybe some more interval training, if i feel like it.