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Hayley Week 8

Hayley Pro Muscle Challenge Workout

Warm up On Treadmill - 5 mins

Stretching

Workout A 

Pec Deck (chest) – (Seat Setting 6) 12-15-reps

1/ 15kg 2/ 20kg 3/ 20kg 

Lat Pull Down (Back) – Machine-12-15 reps

1/ 25kg 2 /30kg 3/ 30kg 

Lateral Raise (Shoulders) – 12-15 reps Seat Setting 2 (Dumbells)

1/ 4kg 2/ 5kg 3/ 6kg

 

Tricep Push Down – Machine – 12-15 reps

1/ 15kg 2/ 15kg 3/ 15kg

Bicep Curl – With Dumbells – 12-15 reps

1/ 4kg 2/ 5kg 3/ 6kg


Abdominals – with ball

3 sets of 20 reps

Side Bends – 20 reps

3 sets x 8kg kettle bell

Workout B

Leg Extensions – 15 reps 

1/ 25kg 2/25kg 3/30kg

Squats ( with Dumbells) – 20 reps

1/ 12kg 2/ 12kg 3/ 14kg

Lunges (with Dumbells) – 15 reps

1/ 8kg 2/ 8kg 3/ 8kg

HamString Curls – setting 3 -15 reps

3 sets all 25kg 

Cover art for Want To Want Me

On Air

Gaz Drinkwater playing Jason Derulo - Want To Want Me