Initially, my work out plan is as follows:

• Bench press = 15 reps repeated 3 times
• Sitting Squeezeball = 12-14 reps then onto next exercise immediately, repeating this 3 times.
• Sitting bench ups = 12 – 14 reps combined with exercise above.
• Step ups = 20 reps (10 per leg) repeated 3 times. Box is 60cm high.
• Sitting Rower = 15 reps repeated 3 times
• Lateral Pulldowns = 10-12 reps repeated 3 times
• Ab crunches on Squeezeball = 15 reps repeated 3 times
• Oblique medicine ball = 12-14 reps repeated 3 times.

Information on each exercise will be posted as soon as I can get it scanned from the Gym!

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