hi this is my workout week if anyone can add all suggestions gratefuly recieved
monday : gym morning 3 mile run(intervals) ,15mins cross trainer and bench press then after work swimming 50 lenghts
tuesday :karate
wednesday: 3 mile run and bench press
thursday: weights 110kg squats 5 sets of 8 , 60 kg bench 5 sets of 8 flys 40kg 5 sets 8, hip ubductor 5 sets 8 and other hip machine same , lat pull down 112kg 5 sets 8 ,maybe few more bench presses then cross trainer 15 to 20 mins
friday: karate
saturday : same as thursday
sunday : rest
monday : gym morning 3 mile run(intervals) ,15mins cross trainer and bench press then after work swimming 50 lenghts
tuesday :karate
wednesday: 3 mile run and bench press
thursday: weights 110kg squats 5 sets of 8 , 60 kg bench 5 sets of 8 flys 40kg 5 sets 8, hip ubductor 5 sets 8 and other hip machine same , lat pull down 112kg 5 sets 8 ,maybe few more bench presses then cross trainer 15 to 20 mins
friday: karate
saturday : same as thursday
sunday : rest
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