I do 1500m rowing machine as a warm up
10- 11 - 12 13- 14 15- 16- 17- 18 19- 20- 22- 24- 26- 28 30 33 36 39 42 46 50 - increase each workout - cut to 30 mins then work on incline/speed - on treadmill - currently on 28 cardio is my weakness
then I do 5 sets of 12 reps - 3 dif things so 15 sets total, then rowing machine - 1000m - then strench and finish, any improvements I can do on this or just stick with it.
each set is 12 reps do least 15 sets, doing lifting, if anyone was confused