Monday:
Chest + Cardio (Treadmill: 30 min PW (6.5 km/h & 1/2-4% Gradient) )
Tuesday:
Biceps & Triceps + Cardio (Treadmill: 30 min PW (6.5 km/h & 1/2-5% Gradient) )
Wednesday:
Legs + Cardio (Treadmill: 30 min PW (6.5 km/h & 1/2-4% Gradient) )
Thursday:
Shoulders & Forearms + Cardio (Treadmill: 30 min PW (6.5 km/h & 1/2-5% Gradient) )
Friday:
Back + Cardio (Treadmill: 30 min PW (6 km/h & 1-15% Gradient) )
Saturday:
R - E - S - T
Sunday:
R - E - S - T
Total week
Weightlifting: 5 workouts
Cardio: 5 workouts
Total from start (1/3-14)
Running: 632.51 km
Powerwalk: 105.75 km
Cycling: 38.83 km
Weightlifting: 103 workouts
Cardio: 49 workout
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