Wednesday Training (Muscle Build - Session 5)

Warm Up

1 km treadmill (5:01 - 8:06min/mile pace)

Weights Room

Chest Press - 6 sets of 6 reps (50kg) 
Pecs - 6 sets of 6 reps (40kg) 
Shoulder Press - 6 sets of 6 reps (30kg) 
Vertical Traction - 6 sets of 6 reps (50kg) 
Abs Crunch - 6 sets of 6 reps (50kg)

Upstairs to the Stretch & Tone Room
 
7 sets of 10 SB Sit Ups (feet together and only up to 45deg)
7 sets of 10 SB Sit Twists (feet together and only up to 45deg twisting through waist)
 
Back downstairs again
 
Leg Press - 5 sets of 10 reps (100kg) 
Leg Extension - 6 sets of 6 reps (50kg)
 
Cool Down

4 km treadmill (20:54 - 8:27min/mile pace)