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Hayley's Workout 4

Hayley ProMuscle Challenge Workout Week 4

Warm up On Treadmill - 10mins

Stretching

Re-Warm On treadmill – 3mins

Workout A 

Pec Deck (chest) – (Seat Setting 6) 10-reps

1/ 15kg 2/ 20kg 3/ 20kg

Lat Pull Down (Back) – Machine-10reps

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

Lateral Raise (Shoulders) – 10reps Seat Setting 2 (Dumbells)

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

Tricep Push Down – Machine – 10reps

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

Bicep Curl – With Dumbells – 10reps

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

Abdominals – with ball

3 sets of 20 reps

Side Bends – 15reps

3 sets x 8kg kettle bell

Workout B

Leg Extensions – 12 reps

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

Squats ( with Dbells) – 15 reps

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

Lunges (with DBells) – 15 reps

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

HamString Curls – setting 3 -12reps

3 sets all 25kg