going on memory as I don't have my program here I do
Machine assisted chin ups
Dumb bell (DB) chest press 5kg each
DB Standing side raises 3kg each
DB standing bicept curls 4kg each
Leg press 30 kgs each side
Seated row 40 or 60 pound (can't recall!)
Tricepts with rope - 30 pound
DB shoulder press whilst seated on fitball (swissball) 3kg each
Abs on fitball standard crunch or any other way I chose.
Hamstring tuck on the fitball. Thats where you lay down on your back, legs straight out with feet on the ball. Push hips up so butt and hips are off the ground then slowing roll the ball towards you with your feet while holding your hips off the ground. Works hamstrings and butt.
I think thats it. Cardio is bike, row machine or treadmill. I normally bike and row - 15mins each.
Combined with a low carb, high protein diet is there hope? Should I include a supplement? Shoudl I do this program every day or keep it split over two days? Should I work out 7 days per week.
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