Abertay Gym D1 (push focus: chest, shoulders, quads, glutes)

2026 Run 1 in the bag

Dublin HolidayGym D2 (pull focus: back, hamstrings, glutes)

Dublin Guestgym D1 (push focus: chest, shoulders, quads, glutes)

Abertay Gym D4 (glutes, core, conditioning)

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Warm Up
Set 1: 2min 0s

Lat Pulldown (Cable)
Set 1: 45 kg x 10 
Set 2: 52 kg x 10 
Set 3: 54.3 kg x 10 

Leg Extension (Machine)
Set 1: 65 kg x 12 
Set 2: 65 kg x 12 
Set 3: 60 kg x 12 

Seated Cable Row - V Grip (Cable)
Set 1: 52 kg x 10 
Set 2: 52 kg x 10 
Set 3: 52 kg x 10 

Shrug (Dumbbell)
Set 1: 45 kg x 12 
Set 2: 50 kg x 12 
Set 3: 50 kg x 12 

Face Pull
Set 1: 32 kg x 15 
Set 2: 32 kg x 15 
Set 3: 32 kg x 15 

Hip Adduction (Machine)
Set 1: 35 kg x 15 
Set 2: 40 kg x 15 
Set 3: 40 kg x 15 

Running
Set 1: 1.6km - 10min


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Fraser Simpson

Dublin HolidayGym D2 (pull focus: back, hamstrings, glutes)

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Abertay Gym D1 (push focus: chest, shoulders, quads, glutes)

2026 Run 1 in the bag

Dublin HolidayGym D2 (pull focus: back, hamstrings, glutes)

Dublin Guestgym D1 (push focus: chest, shoulders, quads, glutes)

Abertay Gym D4 (glutes, core, conditioning)

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