Forgot to put this one in!

Usual warm-up on rower - really good for getting muscles and blood pumping

3 x Flyes @ 8kg
3 x Pec dec @ 20kg
3 x Press @ 8kg

3 x Dips on benches
3 x Extensions @ 9kg

My usual two lots of cardio:

10 mins on upright bike level 5/10 (4 x 30sec bursts)
10 mins on treadmill @ 4mph 1.5% gradient

Abs on swiss ball to finish

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