Upper body workout
Incline chest presses 10, 10, 10
Incline flyes 10, 10, 10
Pullovers 10, 10, 10
Biceps curls 10, 10, 10
Hammer curls 10, 10, 10
Spider curls 10, 10, 10
Triceps kickbacks 10, 10, 10
Lying overhead extensions 10, 10, 10
One arm overhead extensions 10, 10, 10
Dips 15, 15, 15
Deadlifts 10, 10, 10
Wide rows 10, 10, 10
1 arm bent over rows 10, 10, 10
Shrugs 10, 10, 10
Reverse flyes 10, 10, 10
External rotations 15, 12, 10
Upright rows 10, 10, 10
Abs 200 reps
Work
Patrol 14,93 kilometers