Cardio

Moderate Walk 40mins

Rock Climbing

2 hours rock climbing (1.15 hr total climb time)

Cardio

Moderate Walk : 30mins

Cardio

Moderate walk : 30mins

Rock Climbing + Cardio

30min cardio (Moderate walking)

2 hours rock climbing (1.15 hr total climb time)

rock climbing

2 hours rock climbing (1 hr total climb time)

Legs (26mins)

Warm up: Bodyweight squats : 5mins (30secs on/off)

Workout:
Dumbbell deadlifts : 10kg 5 x 12
Dumbberll Front Squat : 10kg 5 x 12
Standing calf raise : 10kg 5 x 12

Cool down: Wall Squats : 5mins (30secs on/off)

Delts and Arms (P1) – 36mins

Warm Up:
Dumbbell swings : 12kg x 5mins (30secs on/30secs off) 3sets average – 14swings

Work Out:
Barbell bench press : 30kg 12 x 3
Cable curls: 12.5kg 12 x 3
Lateral raises 4kg 12 x 3

Cool Down:
Dumbbell swings : 8kg x 5mins (30secs on/30secs off) 3sets

1 hr : Rock Climbing

Upper Body (65mins)

Cycling – 7k
Warm up :
5mins (walking + light jogging)
Elliptical = 1.10 /20secs x 3

Workout
Lat Pull (Tempo 5 sec hold) 3 sets : 39kg/39kg/39kg x 9
Lying Dumbbell bench press 3 sets: 18kg /18kg /18kg x 12
standing dumbbell bicep curl 3sets : 8kg x 12

Close grip lat pull (Tempo 5 sec hold) 39kg/32kg/25kg x 9
1 arm dumbbell row 3sets: 18kg x 12 (2) 16kg x 12 (1)
hammer curl 3 sets : 8kg x 12

Tricep work:
Rope pulldown 12.5kg 15 x 3
straight bar pull down 12.5kg 15 x3

Cool down: slow cycle

Legs (65mins)

1k = 6:57 (alt jog/run)
elliptical 1.10 slow 20secs fast x 3
Row 500m = 2:50

Workout

Leg extensions:
Toes in: 18kg 7reps x (3sets)
Toes out: 18kg 7reps x (3sets)
straight: 18kg 7reps x (3sets)
lift + hold: 25kg 7secs x (3sets)

deadlift Romanian
Set 1: 40kg x 15
Set 2: 40kg x 15
Set 3: 40kg x 15

single leg press:
41kg 15 reps x 3

Calf press:
18kg 15reps x 3

Prone: Single leg curl
18kg x 9reps3sets