depends on how hard you go really. intensity, types of exercise etc.
Curls, Reverse And regular, 60 times each. 15-20kg barbells(Depends if either one is being used at the moment)
Triceps extension 60 times (15kg both arms)
Triceps pull down 60 times (27kg~60pounds)
Regular and reverse grip wristcurls 60 times each. 10kg dumbells.
Shrugs 20kg barbell 120 times.
Shoulder presses 10kg 60 times
Something like a wing flap thing 10kg 60 time
Bench press 30kg 120 times.
Chest fly 20kg 60 times
Lats pull down 60 times 40kg.
Bent over rows 60 times 10-12kg dumbells or 20kg barbells
Squats(half and full) 60 times each 20kg barbells
Machine Hamstring stretcher 120 times 40kg (100 pounds)
Calf raises 120 times 20kg barbells or 10-12kg dumbells
Crunch 60 times.
Normally this is what I do. 3 sets of ten then I'd do the reverse side muscle (E.g Curls to tricep pull down)
Cardio Is usually 6 or 8km run, trying to break 30minutes and 40minutes respectively
The weights i'm using is considered tiring for me... especially when i'm doing the 90th-120th rep.. it always feels that my arms/legs/back is going to break.
In the case of Mine, I'm doing both because rugby season is going to start(2-3 more months).. and i think i need the strength excercises to help me..
So any ideas if i should maintain a 5day cardio to get me to 75 or do my current routine?