Warm up
Cross trainer - 10 minutes
Shoulders
Pulldown maschine: 3 sets - 15 repetitions of 20kg
Back
Seated row machine: 3 sets - 15 repetitions of 25kg
Chest
Bench press with free weights: 3 sets - 20 repetitions
Arms
Triceps extension free weights: 3 sets - 15 repetitions
Biceps curs with free weights: 3 sets - 15 repetitions
Legs
skipped this part and went running for 20 minutes instead.
Abbs
100 ab crunches on a ball
This was my one hour total body program of today! :) Now I am ready for another holiday and I won´t go to the gym for the next 12 days more and less.
xoxo
Good tips
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