• dumbbell chest press – 55lbs – 1×12, 2×10
• dumbbell reverse curls – 45lbs – 3×12
• dumbbell incline press – 55lbs – 3×10
• dumbbell curls – 45lbs – 3×10
• dumbbell incline press – 55lbs – 3×10
• barbell curls – 65lbs – 3×10
• dumbbell should press – 50lbs – 3×10
• pec fly – 175lbs – 3×10
• ab solo – 3×30
• exercise ball sit-ups – approx 3×20
• planks – 3x20secs
• leg lifts – approx 3×15
• leg raises – 3x 20secs
• bicycle curls – approx 3×12

• pull-ups – 3×7
• barbell squats – 135lbs – 3×10
• additionally, I will randomly do some random pec or tricep exercises if I have extra time
• Bicycle to/from work – about 8 miles
• Occasionally run or walk during lunch hour

If I can’t make it to the gym, I do a reduced weights/core workout using 35lb dumbbells, and an exercise ball.

Tuesday/Thursday/Saturday:

• exercise ball sit-ups – approx 3×20
• planks – 3x20secs
• leg lifts – approx 3x15secs
• leg raises – 3x 20secs
• bicycle curls – approx 3×12
  
• push-ups – 3×30
• Yoga – 15-30mins
• Run – 4-12 miles depending on the day, whether I’m training for a competition and the weather
• Bicycle to/from work – about 8 miles
• Occasionally run or walk during lunch hour
• I may replace my Saturday runs with a long bike ride.

Sunday:

• Long Run – 6 to 23 depending on the day, whether I’m training for a competition and the weather