Gym Session

Weights Programme
5 sets (4-6 reps) or 3 sets (10-12 reps)

Cardio Programme
3km run

*Day 1*
[Cardio] - 3km Run
[Compound 1] [Push] - Machine Leg Press
[Compound 2] [Pull] - Lats Pull Down
[Superset 1] - Back Raise + Bicep Curls
[Superset 2] - Tricep Extension + Seated Dumbbell Shoulder Press
[Core 1] - Sit Ups
[Core 2] - Leg Raise

*Day 2*
[Cardio] - 3km Run
[Compound 1] [Push] - Chest Press
[Compound 2] [Pull] - Elevated deadlifts
[Superset 1] - Arnold Curls + Seated Rows
[Superset 2] - Cable Cross Flys + Lunges
[Core 1] - Russian Twist
[Core 2] - Planks

*Day 3*
[Cardio] - 3km Run
[Compound 1] [Push] - Smith Machine Squats
[Isolation 1] - Preacher Curls
[Isolation 2] - Alternative Leg Machine
[Isolation 3] - Shoulder Raise
[Core 1] - Mountain Climbers
[Core 2] - Flutter Kicks