Thursday

Pec Deck 3 x 10 ~ 25kg
Crunches 150
Shoulder Press 3 x 10 ~ 40kg - up 5kg
Lateral Pull-Down 3 x 8 ~ 40kg
Leg extension 3 x 10 ~ 40kg - up 5 kg
Leg curls 3 x 10 ~ 45kg - up 5 kg
Hip adduction 2 x 15 ~ 45kg each side
Back extension 2 x 15 ~ 50kg
Torso twist 4 x 10 ~ 25kg
Leg Press 3 x 8 ~ 80kg
hi/lo Pulley 4 x 10 ~ 15kg

Bike - 10 mins at 15kph, level 4
Rowing - 2200m level 8 - up 100m
Elliptical 20 mins ~ level 4, incline 7