Training Prog

Hi all, here are some training prog that u guys can use for land training.. Focus on slightly heavier weights n perform 3 sets 8-12 reps, minimize rest period n complete the wrkout in 1 hr.

1) Bench press (2sets decline, 2 sets incline)
2) Bend over row
3) lateral raises with dumb bell
4) 1 arm row
5) Upright row
6) Seated row
7) Push-ups ( Tabata style jon shld knw 4mins)

For core muscles 3 sets each:
1) Plank (1-1.5mins)
2) Flutter kicks ( Tabata style 4 mins)

Rdg,
Patrick.