Workout training diary: Session #4, April 14th

a) Warm up - 5-min jog on trade mill

b) Pull down weight machine:
1set of 20-reps @ 14kg
2nd set of 15-reps @ 18kg
3rd set & 4th set of 12-reps @ 18kg

c) Squads: 5 sets
1st set @ 20-reps with body weight
2nd set @ 15-reps with 16 pounds
3rd - 5th set @ 12-reps with 30 pounds

d) Walking lunges:
4 sets of 30-steps with 18 pounds weight
alternate each set with shoulder press of 15-reps with 12 pound dumbbells

e) Girl Push-ups & Planks:
15-reps of 4 sets of push-ups
and
4 sets of 30-second of planks

f) Sit-ups: 5 sets
15-reps each set

Today I taught Sargent Naim how to count in French :) He sang a short song in Kelantanese for me, hehe.

Next session: April 17th, Thursday