My Strength Training - Twice A Week

by Eoin
(Meath, Ireland)

Dynamic stretching

Situps: 30 - 40
Pushups 50 - 60

Rower - 10mins

Chinups 3 x 8

3 x 12 with 14kg shoulder press sitting on swiss ball
3 x 12 with 14kg chest press lying on swiss ball
Swiss ball knee tuck 3 x 10
3 x 12 squat holding 6kg ball at arms length


Lat pull downs 1 x 12 87.5lbs and 2 x 12 100lbs
Tricep extn 2 x 12 each side 6kg
Leg extn 3 x 12 50lbs
Overhead press 2 x 12 62.5lbs
Leg curl 3 x 12 50lbs
Seated row 2 x 12 70lbs
Chest press 2 x 12 50lbs and 1 x 12 70lbs
Leg press 3 x 15 170lbs
Calf raises in leg press 3 x 20 130lbs
Hip Abductor inwards 3 x 12 50lbs
Hip Abductor outwards 3 x 12 50lbs
Arm curl 1 x 12 70lbs and 2 x 10 90lbs


Plank for 2 mins
Glute isolation exercises:
Bridge 1 x 20 and 2 x 20 single leg (alternating)
Clams 2 x 20 each side
2 x 10 on each side of the side plank with dumbell swing

Static stretching for 10mins