Willars 
"1. Lose the gut
2. Build up of the chest"
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Rowing Manchine 2000M - fast as possible
Treadmill - Running - Speed Intervals - Jog 9K/hr (3mins) & Run 14K/hr (1 min) 5 sets 20mins
Weights (3 sets of 8 reps (Kg's)
Leg Press 120
Shoulder Press 50
Chest Press 10
Low Row 12.5
Dips (unassisted)
Back and Side Ext 1 Set Max Rep
Ab crunches on ball 2 Sets Max Rep |
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