Workout summary week #51

Monday:
Chest & Triceps

Tuesday:
R - E - S - T

Wednesday:
Back

Thursday:
Legs

Friday:
Chest

Saturday:
Shoulders

Sunday:
Biceps, Calves & Traps

Total week:

Weightlifting: 5 workouts

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 358 workouts (Since 1/8-14)
Cardio: 107 workouts (Since 1/8-14)

Summering träningvecka #51

Måndag:
Bröst & Triceps

Tisdag:
V - I - L - A

Onsdag:
Rygg

Torsdag
Ben

Fredag:
Bröst

Lördag:
Axlar

Söndag:
Biceps, Vader & Nacke

Totalt vecka:

Styrketräning: 5 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 358 pass (Sedan 1/8-14)
Cardio: 107 pass (Sedan 1/8-14)

Workout summary week #50

Monday:
Shoulders (Rear), Triceps & Traps

Tuesday:
Back & Biceps

Wednesday:
Workout 1: Legs
Workout 2: Abs + Cardio

Thursday:
Chest & Triceps

Friday:
Shoulders

Saturday:
Legs (Quads), Biceps & Abs

Sunday:
Legs (Backside), Calves & Triceps

Total week:

Weightlifting: 8 workouts
Cardio: 1 workouts

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 353 workouts (Since 1/8-14)
Cardio: 107 workouts (Since 1/8-14)

Summering träningvecka #50

Måndag:
Axlar (Baksida), Triceps & Nacke

Tisdag:
Rygg & Bicpes

Onsdag:
Pass 1: Ben
Pass 2: Mage + Cardio

Torsdag:
Bröst & Triceps

Fredag:
Axlar

Lördag:
Lår (Framsida), Biceps & Mage

Söndag:
Ben (Baksida lår + Vader) & Triceps

Totalt vecka:

Styrketräning: 8 pass
Cardio: 1 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 353 pass (Sedan 1/8-14)
Cardio: 107 pass (Sedan 1/8-14)

Workout summary week #49

Monday:
Biceps

Tuesday:
R - E - S - T

Wednesday:
Legs

Thursday:
Shoulders

Friday:
Workout 1: Back
Workout 2: Cardio

Saturday:
Chest & Triceps + Cardio

Sunday:
Biceps, Calves & Abs

Total week:

Weightlifting: 6 workouts
Cardio: 2 workouts

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 345 workouts (Since 1/8-14)
Cardio: 106 workouts (Since 1/8-14)

Summering träningvecka #49

Måndag:
Biceps

Tisdag:
V - I - L - A

Onsdag:
Ben

Torsdag:
Axlar

Fredag:
Pass 1: Rygg
Pass 2: Cardio

Lördag:
Bröst & Triceps + Cardio

Söndag:
Biceps, Vader & Mage

Totalt vecka:

Styrketräning: 6 pass
Cardio: 2 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 345 pass (Sedan 1/8-14)
Cardio: 106 pass (Sedan 1/8-14)

Workout summary week #48

Monday:
Workout 1: Shoulders
Workout 2: Chest

Tuesday:
Workout 1: Legs
Workout 2: Abs + Cardio

Wednesday:
Biceps

Thursday:
Workout 1: Back
Workout 2: Abs + Cardio

Friday:
R - E - S - T

Saturday:
Workout 1: Shoulders, Biceps & Abs
Workput 2: Traps, Calves & Triceps + Cardio

Sunday:
Workout 1: Chest
Workout 2: Back

Total week:

Weightlifting: 11 workouts
Cardio: 3 workout
Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 339 workouts (Since 1/8-14)
Cardio: 104 workouts (Since 1/8-14)

Summering träningvecka #48

Måndag:
Pass 1: Axlar
Pass 2: Bröst

Tisdag:
Pass 1: Ben
Pass 2: Mage + Cardio

Onsdag:
Biceps

Torsdag:
Pass 1: Rygg
Pass 2: Mage + Cardio

Fredag:
V - I - L - A

Lördag:
Pass 1: Axlar, Biceps & Mage
Pass 2: Nacke, Vader & Triceps + Cardio

Söndag:
Pass 1: Bröst
Pass 2: Rygg

Totalt vecka:

Styrketräning: 11 pass
Cardio: 3 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 339 pass (Sedan 1/8-14)
Cardio: 104 pass (Sedan 1/8-14)

Workout summary week #47

Monday:
Chest & Triceps

Tuesday:
Back

Wednesday:
Chest

Thursday:
R - E - S - T

Friday:
R - E - S - T

Saturday:
Biceps & Calves

Sunday:
Chest

Total week:

Weightlifting: 5 workouts

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 328 workouts (Since 1/8-14)
Cardio: 101 workouts (Since 1/8-14)

Summering träningvecka #47

Måndag:
Bröst & Triceps

Tisdag:
Rygg

Onsdag:
Bröst

Torsdag:
V - I - L - A

Fredag:
V - I - L - A

Lördag:
Biceps & Vader

Söndag:
Bröst

Totalt vecka:

Styrketräning: 5 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 328 pass (Sedan 1/8-14)
Cardio: 101 pass (Sedan 1/8-14)

Workout summary week #46

Monday:
Back

Tuesday:
R - E - S - T

Wednesday:
Chest

Thursday:
Shoulders

Friday:
Legs

Saturday:
Arms

Sunday:
Rear Delts, Traps & Calves

Total week:

Weightlifting: 6 workouts

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 323 workouts (Since 1/8-14)
Cardio: 101 workouts (Since 1/8-14)

Summering träningvecka #46

Måndag:
Rygg

Tisdag:
V - I - L - A

Onsdag:
Bröst

Torsdag:
Axlar

Fredag:
Ben

Lördag:
Armar

Söndag:
Axlar (Baksida), Nacke & Vader

Totalt vecka:

Styrketräning: 6 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 323 pass (Sedan 1/8-14)
Cardio: 101 pass (Sedan 1/8-14)

Workout summary week #45

Monday:
R - E - S - T

Tuesday:
Back & Biceps

Wednesday:
Chest & Triceps

Thursday:
Shoulders + Cardio

Friday:
Legs + Cardio

Saturday:
Biceps, Triceps & Calves + Cardio

Sunday:
Chest, Traps & Shoulders (Front)

Total week:

Weightlifting: 6 workouts
Cardio: 3 Workout

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 317 workouts (Since 1/8-14)
Cardio: 101 workouts (Since 1/8-14)

Summering träningvecka #45

Måndag:
V - I - L - A

Tisdag:
Rygg & Biceps

Onsdag:
Bröst & Triceps

Torsdag:
Axlar + Cardio

Fredag:
Ben + Cardio

Lördag:
Biceps, Triceps & Vader + Cardio

Söndag:
Bröst, Nacke & Axlar (Framsida)

Totalt vecka:

Styrketräning: 6 pass
Cardio: 3 pass

Totalt vecka:

Styrketräning: 6 pass
Cardio: 3 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 317 pass (Sedan 1/8-14)
Cardio: 101 pass (Sedan 1/8-14)

Workout summary week #44

Monday:
Back

Tuesday:
Shoulders

Wednesday:
Biceps & Triceps + Cardio

Thursday:
R - E - S - T

Friday:
Chest + Cardio

Saturday:
Workout 1: Legs + Cardio
Workout 2: Shoulders

Sunday:
Biceps & Triceps

Total week:

Weightlifting: 6 workouts
Cardio: 3 Workout

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 311 workouts (Since 1/8-14)
Cardio: 98 workouts (Since 1/8-14)

Summering träningvecka #44

Måndag:
Rygg

Tisdag:
Axlar

Onsdag:
Biceps & Triceps + Cardio

Torsdag:
V - I - L - A

Fredag:
Bröst + Cardio

Lördag:
Pass 1: Ben + Cardio
Pass 2: Axlar

Söndag:
Biceps & Triceps

Totalt vecka:

Styrketräning: 6 pass
Cardio: 3 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 311 pass (Sedan 1/8-14)
Cardio: 98 pass (Sedan 1/8-14)

Workout summary week #43

Monday:

Cardio (15 minutes PW + 45 minutes running)

Tuesday:

Cardio (45 minutes running)

Wednesday:

R - E - S - T

Thursday:

Chest + Cardio (30 minutes running)

Friday:

R - E - S - T

Saturday:

R - E - S - T

Sunday:

Biceps & Triceps

Total week:

Weightlifting: 2 workouts
Cardio: 3 Workout

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 305 workouts (Since 1/8-14)
Cardio: 95 workouts (Since 1/8-14)

Summering träningvecka #43

Måndag:
Cardio (15 minuter PW + 45 minuter löpning)

Tisdag:
Cardio (Löpning: 45 minuter)

Onsdag:
V - I - L - A

Torsdag:
Bröst + Cardio (30 minuter löpning)

Fredag:
V - I - L - A

Lördag:
V - I - L - A

Söndag:
Biceps & Triceps

Totalt vecka:

Styrketräning: 2 pass
Cardio: 3 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 305 pass (Sedan 1/8-14)
Cardio: 95 pass (Sedan 1/8-14)

Workout summary week #42

Monday:
Back & Triceps

Tuesday:
Chest

Wednesday:
Arms

Thursday:
R - E - S - T

Friday:
Shoulders

Saturday:
R - E - S - T (Due to weightlifting caused injury)

Sunday:
Cardio

Total week:

Weightlifting: 4 workouts
Cardio: 1 Workout

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 303 workouts (Since 1/8-14)
Cardio: 92 workouts (Since 1/8-14)

Summering träningvecka #42

Måndag:
Rygg & Triceps

Tisdag:
Bröst

Onsdag:
Armar

Torsdag:
V - I - L - A

Fredag:
Axlar

Lördag:
V - I - L - A (På grund av skada)

Söndag:
Cardio

Totalt vecka:

Styrketräning: 4 pass
Cardio: 1 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 303 pass (Sedan 1/8-14)
Cardio: 92 pass (Sedan 1/8-14)

Workout summary week #41

Monday:
Back, Triceps & Calves

Tuesday:
Shoulders

Wednesday:
Biceps & Abs

Thursday:
Chest

Friday:
R - E - S - T

Saturday:
R - E - S - T

Sunday:
Legs & Shoulders

Total week:

Weightlifting: 5 workouts

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 299 workouts (Since 1/8-14)
Cardio: 91 workouts (Since 1/8-14)

Summering träningvecka #41

Måndag:
Rygg, Triceps & Vader

Tisdag:
Axlar

Onsdag:
Biceps & Mage

Torsdag:
Bröst

Fredag:
V - I - L - A

Lördag:
V - I - L - A

Söndag:
Ben & Axlar

Totalt vecka:

Styrketräning: 5 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 299 pass (Sedan 1/8-14)
Cardio: 91 pass (Sedan 1/8-14)

Workout summary week #40

Monday:

Chest

Tuesday:

Biceps & Abs

Wednesday:

R - E - S - T 

Thursday:

Back

Friday:

R - E - S - T (Away on adventures)

Saturday:

R - E - S - T (Away on adventures)

Sunday:
Shoulders

Total week:

Weightlifting: 4 workouts

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 294 workouts (Since 1/8-14)
Cardio: 91 workouts (Since 1/8-14)

Summering träningvecka #40

Måndag:
Bröst

Tisdag:
Biceps & Mage

Onsdag:
Vila

Torsdag:
Rygg

Fredag:
V - I - L - A (Borta på äventyr)

Lördag:
V - I - L - A (Borta på äventyr)

Söndag:
Axlar

Totalt vecka:

Styrketräning: 4 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 294 pass (Sedan 1/8-14)
Cardio: 91 pass (Sedan 1/8-14)

Workout summary week #39

Monday:

Chest

Tuesday:

Arms 

Wednesday:

R - E - S - T (Due to sickness)

Thursday:

R - E - S - T (Due to sickness)

Friday:

R - E - S - T (Due to sickness)

Saturday:

Back

Sunday:
R - E - S - T

Total week:

Weightlifting: 3 workouts

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 290 workouts (Since 1/8-14)
Cardio: 91 workouts (Since 1/8-14)

Summering träningvecka #39

Måndag:
Bröst

Tisdag:
Armar

Onsdag:
V - I - L - A (På grund av sjukdom)

Torsdag:
V - I - L - A (På grund av sjukdom)

Fredag:
V - I - L - A (På grund av sjukdom)

Lördag:
Rygg

Söndag:
V - I - L - A

Totalt vecka:

Styrketräning: 3 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 290 pass (Sedan 1/8-14)
Cardio: 91 pass (Sedan 1/8-14)

Workout summary week #38

Monday:

Back & Calves

Tuesday:

Chest & Abs

Wednesday:

R - E - S - T

Thursday:

Arms & Calves

Friday:

R - E - S - T 

Saturday:

Shoulders

Sunday:
R - E - S - T (Due to sickness)

Total week:

Weightlifting: 4 workouts

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 287 workouts (Since 1/8-14)
Cardio: 91 workouts (Since 1/8-14)

Summering träningvecka #38

Måndag:
Rygg & Vader

Tisdag:
Bröst & Mage

Onsdag:
V - I - L - A

Torsdag:
Armar & Vader

Fredag:
V - I - L - A

Lördag:
Axlar

Söndag:
V - I - L - A (På grund av sjukdom)

Totalt vecka:

Styrketräning: 4 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 287 pass (Sedan 1/8-14)
Cardio: 91 pass (Sedan 1/8-14)

Workout summary week #37

Monday:
Back

Tuesday:
R - E - S - T

Wednesday:
R - E - S - T (Involuntary due to sickness)

Thursday:
R - E - S - T (Involuntary due to overtime at work)

Friday:
Chest

Saturday:
Shoulders

Sunday:
Arms & Abs

Total week:

Weightlifting: 4 workouts

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 283 workouts (Since 1/8-14)
Cardio: 91 workouts (Since 1/8-14)

Summering träningvecka #37

Måndag:
Rygg

Tisdag:
V - I - L - A

Onsdag:
V - I - L - A (Ofrivillig på grund av sjukdom)

Torsdag:
V - I - L - A (Ofrivillig på grund av övertid på jobb)

Fredag:
Bröst

Lördag:
Axlar

Söndag:
Armar & Mage

Totalt vecka:

Styrketräning: 4 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 283 pass (Sedan 1/8-14)
Cardio: 91 pass (Sedan 1/8-14)

Workout summary week #36

Monday:
R - E - S - T

Tuesday:
Chest

Wednesday:
Shoulders

Thursday:
R - E - S - T

Friday:
Back

Saturday:
Workout 1: Legs
Workout 2: Biceps

Sunday:
Chest

Total week:

Weightlifting: 6 workouts

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 279 workouts (Since 1/8-14)
Cardio: 91 workouts (Since 1/8-14)

Summering träningvecka #36

Måndag:
V - I - L - A

Tisdag:
Bröst

Onsdag:
Axlar

Torsdag:
V - I - L - A

Fredag:
Rygg

Lördag:
Pass 1: Ben
Pass 2: Biceps

Söndag:
Bröst

Totalt vecka:

Styrketräning: 6 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 279 pass (Sedan 1/8-14)
Cardio: 91 pass (Sedan 1/8-14)

Workout summary week #35

Monday:
Chest

Tuesday:
R - E - S - T

Wednesday:
R - E - S - T

Thursday:
Biceps & Triceps

Friday:
Shoulders

Saturday:
R - E - S - T

Sunday:
Back

Total week:

Weightlifting: 4 workouts

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 273 workouts (Since 1/8-14)
Cardio: 91 workouts (Since 1/8-14)

Summering träningsvecka #35

Måndag:
Bröst

Tisdag:
V - I - L - A

Onsdag:
V - I - L - A

Torsdag:
Biceps/Triceps

Fredag:
Axlar

Lördag:
V - I - L - A

Söndag:
Rygg

Totalt vecka:

Styrketräning: 4 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 273 pass (Sedan 1/8-14)
Cardio: 91 pass (Sedan 1/8-14)

Workout summary week #34

Monday:
Chest

Tuesday:
Biceps & Triceps

Wednesday:
R - E - S - T

Thursday:
Chest & Shoulders

Friday:
Legs

Saturday:
Back

Sunday:
Shoulders

Total week:

Weightlifting: 6 workouts

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 269 workouts (Since 1/8-14)
Cardio: 91 workouts (Since 1/8-14)

Summering träningsvecka #34

Måndag:
Bröst

Tisdag:
Biceps & Triceps

Onsdag:
V - I - L - A

Torsdag:
Bröst & Axlar

Fredag:
Ben

Lördag:
Rygg

Söndag:
Axlar

Totalt vecka:

Styrketräning: 6 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 269 pass (Sedan 1/8-14)
Cardio: 91 pass (Sedan 1/8-14)

Workout summary week #33

Monday:
Workout 1: Biceps
Workout 2: Triceps & Calves

Tuesday:
R - E - S - T

Wednesday:
Chest

Thursday:
Shoulders & Calves

Friday:
Workout 1: Cardio (6 km. powerwalk)
Workout 2: Legs

Saturday:
Biceps & Triceps

Sunday:
R - E - S - T

Total week:

Weightlifting: 6 workouts
Cardio: 1 workout

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 263 workouts (Since 1/8-14)
Cardio: 91 workouts (Since 1/8-14)

Summering träningsvecka #33

Måndag:
Pass 1: Biceps
Pass 2: Axlar (Baksida), Triceps & Vader

Tisdag:
V - I - L - A

Onsdag:
Bröst

Torsdag:
Axlar & Vader

Fredag:
Pass 1: Cardio (6 km. powerwalk)
Pass 2: Ben

Lördag:
Biceps & Triceps

Söndag:
V - I - L - A

Totalt vecka:

Styrketräning: 6 pass
Cardio: 1 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 263 pass (Sedan 1/8-14)
Cardio: 91 pass (Sedan 1/8-14)

Workout summary week #32

Monday:
Cardio (7.6 km. powerwalk)

Tuesday:
Back

Wednesday:
Biceps & Calves

Thursday:
Legs

Friday:
R - E - S - T

Saturday:
R - E - S - T

Sunday:
Chest

Total week:

Weightlifting: 4 workouts
Cardio: 1 workout

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 153.35 km
Cycling: 38.83 km
Weightlifting: 257 workouts (Since 1/8-14)
Cardio: 90 workouts (Since 1/8-14)

Summering träningsvecka #32

Måndag:
Cardio (7.6 km. powerwalk)

Tisdag:
Rygg

Onsdag:
Biceps & Vader

Torsdag:
Ben

Fredag:
V - I - L - A

Lördag:
V - I - L - A

Söndag:
Bröst

Totalt vecka:

Styrketräning: 4 pass
Cardio: 1 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 153.35 km
Cykling: 38.83 km
Styrketräning: 257 pass (Sedan 1/8-14)
Cardio: 90 pass (Sedan 1/8-14)

Workout summary week #31

Monday:
Chest

Tuesday:
R - E - S - T

Wednesday:
R - E - S - T

Thursday:
Workout 1: Shoulders
Workout 2: Biceps

Friday:
Chest

Saturday:
Workout 1: Legs
Workout 2: Back

Sunday: Biceps & Calves

Total week:

Weightlifting: 7 workouts

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 145.75 km
Cycling: 38.83 km
Weightlifting: 253 workouts (Since 1/8-14)
Cardio: 89 workouts (Since 1/8-14)

Summering träningsvecka #31

Måndag:
Bröst

Tisdag:
V - I - L - A

Onsdag:
V - I - L - A

Torsdag:
Pass 1: Axlar
Pass 2: Biceps & Triceps

Fredag:
Bröst

Lördag:
Pass 1: Ben
Pass 2: Rygg

Söndag:
Biceps & Vader

Totalt vecka:

Styrketräning: 7 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 145.75 km
Cykling: 38.83 km
Styrketräning: 253 pass (Sedan 1/8-14)
Cardio: 89 pass (Sedan 1/8-14)

Workout summary week #30

Monday:
Chest

Tuesday:
R - E - S - T

Wednesday:
Biceps

Thursday:
Front/Rear Delts

Friday:
R - E - S - T

Saturday:
R - E - S - T

Sunday:
Biceps, Triceps & Traps

Total week:

Weightlifting: 4 workouts

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 145.75 km
Cycling: 38.83 km
Weightlifting: 246 workouts (Since 1/8-14)
Cardio: 89 workouts (Since 1/8-14)

Summering träningsvecka #30

Måndag:
Bröst

Tisdag:
 V - I - L - A

Onsdag:
Biceps

Torsdag:
Framsida/Baksida Axlar

Fredag:
V - I - L - A

Lördag:
V - I - L - A

Söndag:
Biceps, Triceps & Traps

Totalt vecka:

Styrketräning: 4 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 145.75 km
Cykling: 38.83 km
Styrketräning: 246 pass (Sedan 1/8-14)
Cardio: 89 pass (Sedan 1/8-14)

Workout summary week #29

Monday:
Chest

Tuesday:
Rear Delts & Traps

Wednesday:
R - E - S - T

Thursday:
Biceps

Friday:
R - E - S - T

Saturday:
Shoulders

Sunday:
Chest & Triceps

Total week:

Weightlifting: 5 workouts

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 145.75 km
Cycling: 38.83 km
Weightlifting: 242 workouts (Since 1/8-14)
Cardio: 89 workouts (Since 1/8-14)

Summering träningsvecka #29

Måndag:
Bröst

Tisdag:
Baksida Axlar & Traps

Onsdag:
V - I - L - A

Torsdag:
Biceps

Fredag:
V - I - L -A

Lördag:
Axlar

Söndag:
Bröst & Triceps

Totalt vecka:

Styrketräning: 5 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 145.75 km
Cykling: 38.83 km
Styrketräning: 242 pass (Sedan 1/8-14)
Cardio: 89 pass (Sedan 1/8-14)

Workout summary week #28

Monday:
R - E - S - T

Tuesday:
Shoulders & Triceps

Wednesday:
Biceps

Thursday:
Legs

Friday:
R - E - S - T

Saturday:
Workout 1: Chest & Triceps
Workout 2: Rear Delts & Traps

Sunday:
Back

Total week:

Weightlifting: 6 workouts

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 145.75 km
Cycling: 38.83 km
Weightlifting: 237 workouts (Since 1/8-14)
Cardio: 89 workouts (Since 1/8-14)

Summering träningsvecka #28

Måndag:
V - I - L - A

Tisdag:
Axlar & Triceps

Onsdag:
Biceps

Torsdag:
Ben

Fredag:
V - I - L - A

Lördag:
Pass 1: Bröst & Triceps
Pass 2: Baksida axlar & Traps

Söndag:
Rygg

Totalt vecka:

Styrketräning: 6 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 145.75 km
Cykling: 38.83 km
Styrketräning: 237 pass (Sedan 1/8-14)
Cardio: 89 pass (Sedan 1/8-14)

Workout summary week #27

Monday:
R - E - S - T

Tuesday:
R - E - S - T

Wednesday:
R - E - S - T

Thursday:
R - E - S - T

Friday:
Shoulders & Triceps

Saturday:
Biceps & Forearms

Sunday:
Chest

Total week:

Weightlifting: 3 workouts

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 145.75 km
Cycling: 38.83 km
Weightlifting: 231 workouts (Since 1/8-14)
Cardio: 89 workouts (Since 1/8-14)

Summering träningsvecka #27

Måndag:
V - I - L - A

Tisdag:
V - I - L - A

Onsdag:
V - I - L - A:

Torsdag:
V - I - L - A

Fredag:
Axlar & Triceps

Lördag:
Biceps & Underarmar

Söndag:
Bröst

Totalt vecka:

Styrketräning: 3 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 145.75 km
Cykling: 38.83 km
Styrketräning: 231 pass (Sedan 1/8-14)
Cardio: 89 pass (Sedan 1/8-14)

Workout summary week #26

Monday:
R - E - S - T

Tuesday:
R - E - S - T

Wednesday:
R - E - S - T

Thursday:
R - E - S - T

Friday:
R - E - S - T

Saturday:
Arms

Sunday:
R - E - S - T

Total week:

Weightlifting: 1 workouts

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 145.75 km
Cycling: 38.83 km
Weightlifting: 228 workouts (Since 1/8-14)
Cardio: 89 workouts (Since 1/8-14)

Summering träningsvecka #26

Måndag:
V - I - L - A

Tisdag:

Onsdag:
V - I - L - A

Torsdag:
V - I - L - A

Fredag:
V - I - L - A 

Lördag:
Armar

Söndag:
V - I - L - A

Totalt vecka:

Styrketräning: 1 pass

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 145.75 km
Cykling: 38.83 km
Styrketräning: 228 pass (Sedan 1/8-14)
Cardio: 89 pass (Sedan 1/8-14)

Workout summary week #25

Monday:
Cardio (4 km. running + 5 km. powerwalk)

Tuesday:
Cardio (5 km. running+ 2 km. powerwalk)

Wednesday:
Chest

Thursday:
R - E - S - T

Friday:
R - E - S - T

Saturday:
Shoulders & Triceps

Sunday:
Cardio (3 km. running + 2 km. powerwalk)

Total week:

Weightlifting: 2 workouts
Cardio: 3 workouts
Running: 12 km
Powerwalk: 9 km

Total from start (1/3-14)

Running: 680.01 km
Powerwalk: 145.75 km
Cycling: 38.83 km
Weightlifting: 227 workouts (Since 1/8-14)
Cardio: 89 workouts (Since 1/8-14)

Summering träningsvecka #25

Måndag:
Cardio (4 km. löpning + 5 km. powerwalk)

Tisdag:
Cardio (5 km. löpning + 2 km. powerwalk)

Onsdag:
Bröst

Torsdag:
V - I - L - A

Fredag:
V - I - L - A

Lördag:
Axlar & Triceps

Söndag:
Cardio (3 km. löpning + 2 km. powerwalk)

Totalt vecka:

Styrketräning: 2 pass
Cardio: 3 pass
Löpning: 12 km
Powerwalk: 9 km

Totalt från start (1/3-14)

Löpning: 680.01 km
Powerwalk: 145.75 km
Cykling: 38.83 km
Styrketräning: 227 pass (Sedan 1/8-14)
Cardio: 89 pass (Sedan 1/8-14)

Workout summary week #24

Monday:
Chest

Tuesday:
Workout 1: Back
Workout 2: Cardio (5.5 km. running + 4 km. powerwalk)

Wednesday:
Shoulders

Thursday:
Cardio (5 km. running + 2.5 km. powerwalk)

Friday:
Biceps & Forearms

Saturday:
Shoulders & Triceps

Sunday:
Cardio (4.5 km. running + 3 km. powerwalk)

Total week:

Weightlifting: 5 workouts
Cardio: 3 workouts
Running: 15 km
Powerwalk: 9.5 km

Total from start (1/3-14)

Running: 668.01 km
Powerwalk: 136.75 km
Cycling: 38.83 km
Weightlifting: 225 workouts (Since 1/8-14)
Cardio: 86 workouts (Since 1/8-14)

Summering träningsvecka #24

Måndag
Bröst

Tisdag:
Pass 1: Rygg
Pass 2: Cardio (5.5 km. löpning + 4 km. powerwalk)

Onsdag:
Axlar

Torsdag:
Cardio (5 km. löpning + 2.5 km. powerwalk)

Fredag:
Biceps & Underarmar

Lördag:
Axlar & Triceps

Söndag:
Cardio (4.5 km. löpning + 3 km. powerwalk)

Totalt vecka:

Styrketräning: 5 pass
Cardio: 3 pass
Löpning: 15 km
Powerwalk: 9.5 km

Totalt från start (1/3-14)

Löpning: 668.01 km
Powerwalk: 136.75 km
Cykling: 38.83 km
Styrketräning: 225 pass (Sedan 1/8-14)
Cardio: 86 pass (Sedan 1/8-14)

Workout summary week #23

Monday:
Cardio (2.5 km. run + 2.5 km. powerwalk)

Tuesday:
Workout 1: Chest
Workout 2: Cardio (2.5 km. run + 2.5 km. powerwalk)

Wednesday:
Arms

Thursday:
Shoulders

Friday:
R - E - S - T

Saturday:
Cardio (5.5 km. run + 3 km. powerwalk)

Sunday:
Workout 1: Biceps & Rear Delts
Workout 2: Cardio (2.5 km. run + 2.5 km. powerwalk)

Total week:

Weightlifting: 4 workouts
Cardio: 4 workouts
Running: 13 km
Powerwalk: 10.5 km

Total from start (1/3-14)

Running: 653.01 km
Powerwalk: 126.25 km
Cycling: 38.83 km
Weightlifting: 220 workouts (Since 1/8-14)
Cardio: 83 workouts (Since 1/8-14)

Summering träningsvecka #23

Måndag:
Cardio (2.5 km löpning + 2.5 km powerwalk)

Tisdag:
Pass 1: Bröst
Pass 2: Cardio (2.5 km löpning + 2.5 km powerwalk)

Onsdag:
Armar

Torsdag:
Axlar

Fredag:
V - I - L - A

Lördag:
Cardio (5.5 km. löpning + 3 km. powerwalk)

Söndag:
Pass 1: Biceps & Axlar (Baksida)
Pass 2: Cardio ( 2.5 km. löpning + 2.5 km powerwalk)

Totalt vecka:

Styrketräning: 4 pass
Cardio: 4 pass
Löpning: 13 km
Powerwalk: 10.5 km

Totalt från start (1/3-14)

Löpning: 653.01 km
Powerwalk: 126.25 km
Cykling: 38.83 km
Styrketräning: 220 pass (Sedan 1/8-14)
Cardio: 83 pass (Sedan 1/8-14)

Workout summary week #22

Monday:
R - E - S - T

Tuesday:
R - E - S - T

Wednesday:
Chest

Thursday:
Cardio (2.5 km running + 2.5 km powerwalk)

Friday:
Shoulders

Saturday:
Arms

Sunday:
Workout 1: Back
Workout 2: Cardio (2.5 km running + 2.5 km powerwalk)

Total week:

Weightlifting: 4 workouts
Cardio: 2 workouts
Running: 5 km
Powerwalk: 5 km

Total from start (1/3-14)

Running: 640.01 km
Powerwalk: 115.75 km
Cycling: 38.83 km
Weightlifting: 216 workouts (Since 1/8-14)
Cardio: 79 workouts (Since 1/8-14)

Summering träningsvecka 22

Måndag:
V - I - L - A

Tisdag:
V - I - L - A

Onsdag:
Bröst

Torsdag:
Cardio (2.5 km löpning)

Fredag:
Axlar

Lördag:
Armar

Söndag:
Pass 1:Rygg
Pass 2: Cardio (2.5 km löpning + 2.5 km powerwalk)

Totalt vecka:

Styrketräning: 4 pass
Cardio: 2 pass
Löpning: 5 km
Powerwalk: 5 km

Totalt från start (1/3-14)

Löpning: 640.01 km
Powerwalk: 115.75 km
Cykling: 38.83 km
Styrketräning: 216 pass (Sedan 1/8-14)
Cardio: 79 pass (Sedan 1/8-14)

Workout summary week #21

Monday:
Biceps & Triceps

Tuesday:
Chest

Wednesday:
R - E - S - T

Thursday:
Arms

Friday:
Cardio (2.5 km running + 5 km powerwalk)

Saturday:
R - E - S - T

Sunday:
R - E - S - T

Total week:

Weightlifting: 3 workouts
Cardio: 1 workout
Running: 2.5 km
Powerwalk: 5 km

Total from start (1/3-14)

Running: 635.01 km
Powerwalk: 105.75 km
Cycling: 38.83 km
Weightlifting: 212 workouts (Since 1/8-14)
Cardio: 77 workouts (Since 1/8-14)

Summering träningsvecka #21

Måndag:
Biceps & Triceps

Tisdag:
Bröst

Onsdag:
V - I - L - A

Torsdag:
Armar

Fredag:
2.5 km löpning + 5 km powerwalk

Lördag:
V - I - L - A

Söndag:
V - I - L - A

Totalt vecka:

Styrketräning: 3 pass
Cardio: 1 pass
Löpning: 2.5 km
Powerwalk: 5 km

Totalt från start (1/3-14)

Löpning: 635.01 km
Powerwalk: 110.75 km
Cykling: 38.83 km
Styrketräning: 212 pass (Sedan 1/8-14)
Cardio: 77 pass (Sedan 1/8-14)

Workout summary week #20

Monday:
Chest

Tuesday:
Biceps & Triceps

Wednesday:
Chest & Shoulders

Tuesday:
R - E - S - T

Friday:
Chest & Biceps

Saturday:
Back

Sunday:
Shoulders

Total week:

Weightlifting: 6 workouts

Total from start (1/3-14)

Running: 635.01 km
Powerwalk: 110.75 km
Cycling: 38.83 km
Weightlifting: 212 workouts (Since 1/8-14)
Cardio: 76 workouts (Since 1/8-14)

Summering träningsvecka #20

Måndag:
Bröst

Tisdag:
Biceps & Triceps

Onsdag:
Bröst & Axlar

Torsdag:
V - I - L - A

Fredag:
Bröst & Biceps

Lördag:
Rygg

Söndag:
Axlar

Totalt vecka:

Styrketräning: 6 pass

Totalt från start (1/3-14)

Löpning: 632.51 km
Powerwalk: 105.75 km
Cykling: 38.83 km
Styrketräning: 212 pass (Sedan 1/8-14)
Cardio: 76 pass (Sedan 1/8-14)

Workout summary week #19

Monday:
R - E - S - T

Tuesday:
Arms

Wednesday:
Shoulders

Thursday:
Chest

Friday:
Shoulders, Biceps & Forearms

Saturday:
R - E - S - T

Sunday:
R - E - S - T

Total week:

Weightlifting: 4 workouts

Total from start (1/3-14)

Running: 632.51 km
Powerwalk: 105.75 km
Cycling: 38.83 km
Weightlifting: 206 workouts (Since 1/8-14)
Cardio: 76 workouts (Since 1/8-14)

Summering träningsvecka #19

Måndag:
V - I - L - A

Tisdag:
Armar

Onsdag:
Axlar

Torsdag:
Bröst

Fredag:
Axlar, Biceps & Underarmar

Lördag:
V - I - L - A

Söndag:
V - I - L - A

Totalt vecka:

Styrketräning: 4 pass

Totalt från start (1/3-14)

Löpning: 632.51 km
Powerwalk: 105.75 km
Cykling: 38.83 km
Styrketräning: 206 pass (Sedan 1/8-14)
Cardio: 76 pass (Sedan 1/8-14)

Workout summary week #18

Monday:
R - E - S - T

Tuesday:
Chest & Triceps

Wednesday:
Shoulders

Thursday:
Back

Friday:
R - E - S - T

Saturday:
Arms

Sunday:
R - E - S - T

Total week:

Weightlifting: 4 workouts

Total from start (1/3-14)

Running: 632.51 km
Powerwalk: 105.75 km
Cycling: 38.83 km
Weightlifting: 202 workouts (Since 1/8-14)
Cardio: 76 workouts (Since 1/8-14)

Summering träningsvecka #18

Måndag:
V - I - L - A

Tisdag:
Bröst & Triceps

Onsdag:
Axlar

Torsdag:
Rygg

Fredag:
V - I - L - A

Lördag:
Armar

Söndag:
V - I - L - A

Totalt vecka

Styrketräning: 4 pass

Totalt från start (1/3-14)

Löpning: 632.51 km
Powerwalk: 105.75 km
Cykling: 38.83 km
Styrketräning: 202 pass (Sedan 1/8-14)
Cardio: 76 pass (Sedan 1/8-14)

Workout summary week #17

 Monday:
Chest & Triceps

Tuesday:
Shoulders & Biceps

Wednesday:
Back

Thursday:
R - E - S - T

Friday:
Shoulders, Biceps & Triceps

Saturday:
R - E - S - T 

Sunday:
R - E - S - T 

Total week:

Weightlifting: 4 workouts

Total from start (1/3-14)

Running: 632.51 km
Powerwalk: 105.75 km
Cycling: 38.83 km
Weightlifting: 198 workouts (Since 1/8-14)
Cardio: 76 workouts (Since 1/8-14)

Summering träningsvecka #17

Måndag:
Bröst & Tricps

Tisdag:
Axlar & Biceps

Onsdag:
Rygg

Torsdag:
V - I - L - A

Fredag:
Axlar, Biceps & Triceps

Lördag:
V - I - L - A

Söndag
V - I - L - A

Totalt vecka

Styrketräning: 4 pass

Totalt från start (1/3-14)

Löpning: 632.51 km
Powerwalk: 105.75 km
Cykling: 38.83 km
Styrketräning: 198 pass (Sedan 1/8-14)
Cardio: 76 pass (Sedan 1/8-14)

Workout summary week #16

Monday:
Chest & Triceps

Tuesday:
Workout 1: Shoulders & Biceps
Workout 2: Cardio (Treadmill: 15 min. running + 15 min. incline PW + 15 min. running intervals)

Wednesday:
Workout 1: Back
Workout 2: Cardio (Treadmill: 15 min. running + 15 min. incline PW + 30 min. running intervals)

Thursday:
Abs + Cardio (Treadmill: 30 min. incline PW)

Friday:
Chest & Triceps

Saturday:
Shoulders

Sunday:
R - E - S - T

Total week:

Weightlifting: 6 workouts
Cardio: 3

Total from start (1/3-14)

Running: 632.51 km
Powerwalk: 105.75 km
Cycling: 38.83 km
Weightlifting: 194 workouts (Since 1/8-14)
Cardio: 76 workouts (Since 1/8-14)

Summering träningsvecka #16

Måndag:
Bröst & Triceps

Tisdag:
Pass 1: Axlar & Biceps
Pass 2: Cardio (Treadmill: 15 min. löpning + 15 min. incline PW + 15 min. intervall löpning)

Onsdag:
Pass 1: Rygg
Pass 2: Cardio (Treadmill: 15 min. löpning + 15 min. incline PW + 30 min. intervall löpning)

Torsdag:
Mage + Cardio (Treadmill: 30 min. incline PW)

Fredag:
Bröst & Triceps

Lördag:
Axlar

Söndag:
V - I - L - A

Totalt vecka

Styrketräning: 6 pass
Cardio: 3

Totalt från start (1/3-14)

Löpning: 632.51 km
Powerwalk: 105.75 km
Cykling: 38.83 km
Styrketräning: 194 pass (Sedan 1/8-14)
Cardio: 76 pass (Sedan 1/8-14)

Workout summary week #15

Monday:
Workout 1: Chest & Triceps
Workout 2: Cardio (Treadmill: 20 min. running + 20 min. incline PW + 20 min. running intervalls)

Tuesday:
Workout 1: Biceps & Shoulders
Workout 2: Cardio (Treadmill: 20 min. running + 20 min. incline PW + 20 min. running intervalls)

Wednesday:
Abs

Thursday:
Chest

Friday:
Shoulders & Biceps

saturday:
Back

Sunday:
Workout 1: Cardio (Treadmill: 15 min. running + 15 min. incline PW + 15 min. running intervalls)
Workout 2: Abs + Cardio (Treadmill: 30 min. incline PW)

Total week:

Weightlifting: 7 workouts
Cardio: 3

Total from start (1/3-14)

Running: 632.51 km
Powerwalk: 105.75 km
Cycling: 38.83 km
Weightlifting: 188 workouts (Since 1/8-14)
Cardio: 73 workouts (Since 1/8-14)

Summering träningsvecka #15

Måndag:
Pass 1: Bröst & Triceps
Pass 2: Cardio (Treadmill: 20 min. löpning + 20 min. incline PW + 20 min. intervall löpning)

Tisdag:
Pass 1: Biceps & Axlar
Pass 2: Cardio (Treadmill: 20 min. löpning + 20 min. incline PW + 20 min. intervall löpning)

Onsdag:
Mage

Torsdag:
Bröst

Fredag:
Axlar & Biceps

Lördag:
Rygg

Söndag:
Pass 1:  Cardio (Treadmill: 15 min. löpning + 15 min. incline PW + 15 min. intervall löpning)
Pass 2: Mage + Cardio (Treadmill: 30 min. incline PW)

Totalt vecka

Styrketräning: 7 pass
Cardio: 3

Totalt från start (1/3-14)

Löpning: 632.51 km
Powerwalk: 105.75 km
Cykling: 38.83 km
Styrketräning: 188 pass (Sedan 1/8-14)
Cardio: 73 pass (Sedan 1/8-14)

Workout Summary Week #14

Monday:
Chest & Triceps

Tuesday:
Shoulders & Biceps

Wednesday:
R - E - S - T

Thursday:
Back

Friday:
Chest & Triceps

Saturday:
R - E - S - T

Sunday:
R - E - S - T

Total week:

Weightlifting: 4 workouts

Total from start (1/3-14)

Running: 632.51 km
Powerwalk: 105.75 km
Cycling: 38.83 km
Weightlifting: 181 workouts (Since 1/8-14)
Cardio: 70 workouts (Since 1/8-14)

Summering träningsvecka #14

Måndag:
Bröst & Triceps

Tisdag:
Axlar & Biceps

Onsdag:
V - I - L - A

Torsdag:
Rygg

Fredag:
Bröst & Triceps

Lördag:
V - I - L - A

Söndag
V - I - L - A

Totalt vecka

Styrketräning: 4 pass

Totalt från start (1/3-14)

Löpning: 632.51 km
Powerwalk: 105.75 km
Cykling: 38.83 km
Styrketräning: 181 pass (Sedan 1/8-14)
Cardio: 70 pass (Sedan 1/8-14)

Workout Summary Week #13

Monday:
Chest & Triceps

Tuesday:
R - E - S - T

Wednesday:
Shoulders & Biceps

Thursday:
Back

Friday:
Chest, Arms & Shoulders

Saturday:
Abs

Sunday:
R - E - S - T

Total week:

Weightlifting: 5 workouts

Total from start (1/3-14)

Running: 632.51 km
Powerwalk: 105.75 km
Cycling: 38.83 km
Weightlifting: 177 workouts (Since 1/8-14)
Cardio: 70 workouts (Since 1/8-14)

Summering träningsvecka #13

Måndag:
Bröst & Triceps

Tisdag:
V - I - L - A

Onsdag:
Axlar & Biceps

Torsdag:
Rygg

Fredag:
Bröst, Armar & Axlar

Lördag:
Mage

Söndag:
V - I - L - A

Totalt vecka

Styrketräning: 5 pass

Totalt från start (1/3-14)

Löpning: 632.51 km
Powerwalk: 105.75 km
Cykling: 38.83 km
Styrketräning: 177 pass (Sedan 1/8-14)
Cardio: 70 pass (Sedan 1/8-14)

Workout Summary Week #12

Monday:
Chest & Triceps + Cardio (Treadmill: 30 min. incline PW)

Tuesday:
Workout 1: Shoulders & Biceps
Workout 2: GRIT™ High Intensity Interval Training

Wednesday:
Abs

Thursday:
R - E - S - T

Friday:
Chest & Arms + Cardio (Treadmill: 30 min. incline PW)

Saturday:
Back + Cardio (Treadmill: 30 min. incline PW)

Sunday:
R - E - S - T

Total week:

Weightlifting: 5 workouts
Cardio:3

Total from start (1/3-14)

Running: 632.51 km
Powerwalk: 105.75 km
Cycling: 38.83 km
Weightlifting: 172 workouts (Since 1/8-14)
Cardio: 70 workouts (Since 1/8-14)

Summering träningsvecka #12

Måndag:
Bröst & Triceps + Cardio (Treadmill: 30 min. incline PW)

Tisdag:
Pass 1: Axlar & Biceps
Pass 2: GRIT™ High Intensity Interval Training

Onsdag:
Mage

Torsdag:
V - I - L - A

Fredag:
Bröst & Armar

Lördag:
Rygg + Cardio (Treadmill: 30 min. incline PW)

Söndag:
V - I - L - A

Totalt vecka

Styrketräning: 5 pass
Cardio: 3

Totalt från start (1/3-14)

Löpning: 632.51 km
Powerwalk: 105.75 km
Cykling: 38.83 km
Styrketräning: 172 pass (Sedan 1/8-14)
Cardio: 70 pass (Sedan 1/8-14)

Workout Summary Week #11

Monday:
Chest & Triceps + Cardio (Treadmill: 2 1/2 min. running + 2 1/2 min. PW * 6 = 30 min.)

Tuesday:
Shoulders & Biceps

Wednesday:
Legs & Abs + Cardio (Treadmill: 2 1/2 min. running + 2 1/2 min. PW * 6 = 30 min.)

Thursday:
Cardio (Treadmill: 30 min. running 0-2 1/2% incline + 30 min. 1-2 1/2% incline PW = 60 min.)

Friday:
R - E - S - T'

Saturday:
Back + Cardio (Treadmill: 2 1/2 min. running + 2 1/2 min. PW * 6 = 30 min.)

Sunday:
Abs + Cardio (Treadmill: 2 1/2 min. running + 2 1/2 min. PW * 6 = 30 min.)

Total week:

Weightlifting: 5 workouts
Cardio: 5

Total from start (1/3-14)

Running: 632.51 km
Powerwalk: 105.75 km
Cycling: 38.83 km
Weightlifting: 167 workouts (Since 1/8-14)
Cardio: 67 workouts (Since 1/8-14)

Summering träningsvecka #11

Måndag:
Bröst & Triceps + Cardio (Treadmill: 2 1/2 min. löpning + 2 1/2 min. PW * 6 = 30 min.)

Tisdag:
Axlar & Biceps

Onsdag:
Ben & Mage + Cardio (Treadmill: 2 1/2 min. löpning + 2 1/2 min. PW * 6 = 30 min.)

Torsdag:
Cardio (Treadmill: 30 min. löpning 0-2 1/2% incline + 30 min. 1-2 1/2% incline PW = 60 min.)

Fredag:
V - I - L - A

Lördag:
Rygg + Cardio (Treadmill: 2 1/2 min. löpning + 2 1/2 min. PW * 6 = 30 min.)

Söndag:
Mage + Cardio (Treadmill: 2 1/2 min. löpning + 2 1/2 min. PW * 6 = 30 min.)

Totalt vecka

Styrketräning: 5 pass
Cardio: 5

Totalt från start (1/3-14)

Löpning: 632.51 km
Powerwalk: 105.75 km
Cykling: 38.83 km
Styrketräning: 167 pass (Sedan 1/8-14)
Cardio: 67 pass (Sedan 1/8-14)

Workout Summary Week #10

Monday:
Biceps & Triceps

Tuesday:
Abs + Cardio (Treadmill: 30 minutes)

Wednesday:
Legs + Cardio (Treadmill: 30 minutes)

Thursday:
Biceps & Triceps

Friday:
Abs + Cardio (Treadmill: 30 minutes)

Saturday:
Arms & Shoulders + Cardio (Treadmill: 2 1/2 min. running + 2 1/2 min. incline PW * 6 = 30 min)

Sunday:
Abs + Cardio (Treadmill: 2 1/2 min. running + 2 1/2 PW * 9 = 45 min.)

Total week:

Weightlifting: 7 workouts
Cardio: 5

Total from start (1/3-14)

Running: 632.51 km
Powerwalk: 105.75 km
Cycling: 38.83 km
Weightlifting: 162 workouts (Since 1/8-14)
Cardio: 62 workouts (Since 1/8-14)

Summering träningsvecka #10

Måndag:
Biceps & Triceps

Tisdag:
Mage + Cardio (Treadmill: 30 minuter)

Onsdag:
Ben + Cardio (Treadmill: 30 minuter)

Torsdag:
Biceps & Triceps

Fredag:
Mage + Cardio (Treadmill: 30 minuter)

Lördag:
Armar & Axlar + Cardio (Treadmill: 2 1/2 min. löpning + 2 1/2 min. incline PW * 6 = 30 min.)

Söndag:
Mage + Cardio (Treadmill: 2 1/2 min. löpning + 2 1/2 min. PW * 9 = 45 min

Totalt vecka

Styrketräning: 7 pass
Cardio: 5

Totalt från start (1/3-14)

Löpning: 632.51 km
Powerwalk: 105.75 km
Cykling: 38.83 km
Styrketräning: 162 pass (Sedan 1/8-14)
Cardio: 62 pass (Sedan 1/8-14)

Workout Summary Week #9

Monday:
Shoulders & Biceps

Tuesday:
Chest & Triceps

Wednesday:
R - E - S - T (Due to neck injury)

Thursday:
R - E - S - T (Due to neck injury)

Friday:
R - E - S - T (Due to neck injury)

Saturday:
R - E - S - T (Due to neck injury)

Sunday:
R - E - S - T (Due to neck injury)

Total week:

Weightlifting: 2 workouts

Total from start (1/3-14)

Running: 632.51 km
Powerwalk: 105.75 km
Cycling: 38.83 km
Weightlifting: 155 workouts (Since 1/8-14)
Cardio: 57 workouts (Since 1/8-14)

Summering träningsvecka #9

Måndag:
Axlar & Biceps

Tisdag:
Bröst & Triceps

Onsdag
V - I - L - A (P.g.a. skada i nacken)

Torsdag:
V - I - L - A (P.g.a. skada i nacken)

Fredag:
V - I - L - A (P.g.a. skada i nacken)

Lördag:
V - I - L - A (P.g.a. skada i nacken)

Söndag:
 V - I - L - A (P.g.a. skada i nacken)

Totalt vecka

Styrketräning: 2pass

Totalt från start (1/3-14)

Löpning: 632.51 km
Powerwalk: 105.75 km
Cykling: 38.83 km
Styrketräning: 155 pass (Sedan 1/8-14)
Cardio: 57 pass (Sedan 1/8-14)

Workout Summary Week #8

Monday:
Chest & Triceps

Tuesday:
Shoulders & Triceps + Cardio (Treadmill: 30 minutes)

Wednesday:
Legs & Abs + Cardio (Treadmill: 30 minutes)

Thursday:
 Chest & Triceps

Friday:
Cardio (Treadmill: 40 minuter + Cycling: 20 minutes)

Saturday:
Back  + Cardio (Treadmill: 40 minutes)

Sunday:
R - E - S - T

Total week:

Weightlifting: 5 workouts
Cardio: 4 workouts

Total from start (1/3-14)

Running: 632.51 km
Powerwalk: 105.75 km
Cycling: 38.83 km
Weightlifting: 153 workouts (Since 1/8-14)
Cardio: 57 workouts (Since 1/8-14)

Summering träningsvecka #8

Måndag:
Bröst & Triceps

Tisdag:
Axlar & Biceps + Cardio (Treadmill: 30 minuter)

Onsdag:
Ben & Mage + Cardio (Treadmill: 30 minuter)

Torsdag:
Bröst & Biceps

Fredag:
Cardio (Treadmill: 40 minuter + Cykling: 20 minuter)

Lördag:
Rygg + Cardio (Treadmill: 40 minuter)

Söndag:
V - I - L - A

Totalt vecka

Styrketräning: 5 pass
Cardio: 4 pass

 Totalt från start (1/3-14)

Löpning: 632.51 km
Powerwalk: 105.75 km
Cykling: 38.83 km
Styrketräning: 153 pass (Sedan 1/8-14)
Cardio: 57 pass (Sedan 1/8-14)

Workout Summary Week #7

Monday:
Chest & Triceps

Tuesday:
Shoulders & Biceps

Wednesday:
Legs & Abs

Thursday:
Chest & Arms

Friday:
Cardio (Treadmill: 60 minutes + Swimming: 14 laps)

Saturday:
Back + Cardio (Treadmill: 30 minutes)

Sunday:
R - E - S - T

Total week

Weightlifting: 5 workouts
Cardio: 2 workouts

Total from start (1/3-14)

Running: 632.51 km
Powerwalk: 105.75 km
Cycling: 38.83 km
Weightlifting: 148 workouts (Since 1/8-14)
Cardio: 53 workouts (Since 1/8-14)

Summering träningsvecka #7

Måndag:
Bröst & Triceps

Tisdag:
Axlar & Biceps

Onsdag:
Ben & Mage

Torsdag:
Bröst & Armar

Fredag:
Cardio (Treadmill: 60 minuter + Simning: 14 längder)

Lördag:
Rygg + Cardio (Treadmill: 30 minuter)

Söndag:
V - I - L - A

Totalt vecka

Styrketräning: 5 pass
Cardio: 2 pass

 Totalt från start (1/3-14)

Löpning: 632.51 km
Powerwalk: 105.75 km
Cykling: 38.83 km
Styrketräning: 148 pass (Sedan 1/8-14)
Cardio: 53 pass (Sedan 1/8-14)

Workout Summary Week #6

Monday:
Chest & Triceps

Tuesday:
Shoulders & Biceps

Wednesday:
Abs + Cardio (Treadmill: 45 minutes)

Thursday:
Legs & Biceps

Friday:
R - E - S - T (Due to sickness)

Saturday:
R - E - S - T (Due to sickness) 

Sunday:
R - E - S - T (Due to sickness)

Total week

Weightlifting: 4 workouts
Cardio: 1 workout

Total from start (1/3-14)

Running: 632.51 km
Powerwalk: 105.75 km
Cycling: 38.83 km
Weightlifting: 143 workouts (Since 1/8-14)
Cardio: 51 workouts (Since 1/8-14)

Summering träningsvecka #6

Måndag:
Bröst & Triceps

Tisdag:
Axlar & Biceps

Onsdag:
Mage & Cardio (Treadmill: 45 minuter)

Torsdag:
Ben & Biceps

Fredag:
V - I - L - A (På grund av sjukdom)

Lördag:
V - I - L - A (På grund av sjukdom)

Söndag:
V - I - L - A (På grund av sjukdom)

Totalt vecka

Styrketräning: 4 pass
Cardio: 1 pass

Totalt från start (1/3-14)

Löpning: 632.51 km
Powerwalk: 105.75 km
Cykling: 38.83 km
Styrketräning: 143 pass (Sedan 1/8-14)
Cardio: 51 pass (Sedan 1/8-14)

Workout Summary Week #5

Monday:
Chest & Triceps

Tuesday:
Shoulders & Biceps

Wednesday:
R - E - S - T

Thursday:
R - E - S - T

Friday:
Legs & Abs

Saturday:
R - E - S - T

Sunday:
Back

Total week

Weightlifting: 4 workouts

Total from start (1/3-14)

Running: 632.51 km
Powerwalk: 105.75 km
Cycling: 38.83 km
Weightlifting: 139 workouts (Since 1/8-14)
Cardio: 50 workouts (Since 1/8-14)

Summering träningsvecka #5

Måndag:
Bröst & Triceps

Tisdag:
Axlar & Biceps

Onsdag:
V - I - L - A

Torsdag:
V - I - L - A

Fredag:
Ben & Mage

Lördag:
V - I - L - A

Söndag:
Rygg

Totalt vecka

Styrketräning: 4 pass

Totalt från start (1/3-14)

Löpning: 632.51 km
Powerwalk: 105.75 km
Cykling: 38.83 km
Styrketräning: 139 pass (Sedan 1/8-14)
Cardio: 50 pass (Sedan 1/8-14)

Workout Summary Week #4

Monday:
Chest & Triceps

Tuesday:
Shoulders & Biceps

Wednesday:
Chest

Thursday:
R - E - S - T

Friday:
Legs

Saturday:
Back

Sunday:
R - E - S - T

Total week

Weightlifting: 5 workouts

Total from start (1/3-14)

Running: 632.51 km
Powerwalk: 105.75 km
Cycling: 38.83 km
Weightlifting: 135 workouts (Since 1/8-14)
Cardio: 50 workouts (Since 1/8-14)

Summering träningsvecka #4

Måndag:
Bröst & Triceps

Tisdag:
Axlar & Biceps

Onsdag:
Bröst

Torsdag: V - I - L - A

Fredag:
Ben

Lördag:
Rygg

Söndag:
V - I - L - A

Totalt vecka

Styrketräning: 5 pass

Totalt från start (1/3-14)

Löpning: 632.51 km
Powerwalk: 105.75 km
Cykling: 38.83 km
Styrketräning: 135 pass (Sedan 1/8-14)
Cardio: 50 pass (Sedan 1/8-14)

Workout Summary Week #3

Monday:
Chest & Abs

Tuesday:
 Arms

Wednesday:
Legs

Thursday:
Shoulders & Biceps

Friday:
R - E - S - T

Saturday:
Back

Sunday:
R - E - S - T

Total week

Weightlifting: 5 workouts

Total from start (1/3-14)

Running: 632.51 km
Powerwalk: 105.75 km
Cycling: 38.83 km
Weightlifting: 130 workouts (Since 1/8-14)
Cardio: 50 workouts (Since 1/8-14)

Summering träningsvecka #3

Måndag:
Bröst & Mage

Tisdag:
Armar

Onsdag:
Ben

Torsdag:
Axlar & Biceps

Fredag:
V - I - L - A

Lördag:
Rygg

Söndag:
V - I - L - A

Totalt vecka

Styrketräning: 5 pass

Totalt från start (1/3-14)

Löpning: 632.51 km
Powerwalk: 105.75 km
Cykling: 38.83 km
Styrketräning: 130 pass (Sedan 1/8-14)
Cardio: 50 pass (Sedan 1/8-14)

Workout Summary Week #2

Monday:
Chest & Abs

Tuesday:
 Biceps & Triceps + Cardio (30 min Treadmill)

Wednesday:
Legs

Thursday:
Shoulders & Biceps

Friday:
R - E - S - T

Saturday:
Back

Sunday:
R - E - S - T

Total week

Weightlifting: 5 workouts

Total from start (1/3-14)

Running: 632.51 km
Powerwalk: 105.75 km
Cycling: 38.83 km
Weightlifting: 125 workouts (Since 1/8-14)
Cardio: 50 workouts (Since 1/8-14)

Summering träningsvecka #2

Måndag:
Bröst & Mage

Tisdag:
Biceps & Triceps + Cardio (30 minuter Treadmill)

Onsdag:
Ben

Torsdag:
Axlar & Biceps

Fredag:
V - I - L - A

Lördag:
Rygg

Söndag:
V - I - L - A

Totalt vecka

Styrketräning: 5 pass

Totalt från start (1/3-14)

Löpning: 632.51 km
Powerwalk: 105.75 km
Cykling: 38.83 km
Styrketräning: 125 pass (Sedan 1/8-14)
Cardio: 50 pass (Sedan 1/8-14)

Workout Summary Week #1

Monday:
Chest & Triceps

Tuesday:
Biceps

Wednesday:
Shoulders

Tuesday:
R - E - S - T

Friday:
Chest & Arms

Saturday:
Back

Sunday:
R - E - S - T

Total week

Weightlifting: 5 workouts

Total from start (1/3-14)

Running: 632.51 km
Powerwalk: 105.75 km
Cycling: 38.83 km
Weightlifting: 120 workouts (Since 1/8-14)
Cardio: 50 workouts (Since 1/8-14)

Summering träningsvecka #1

Måndag:
Bröst & Triceps

Tisdag:
Biceps

Onsdag:
Axlar

Torsdag:
V - I - L - A

Fredag:
Bröst & Armar

Lördag:
Rygg

Söndag
V - I - L - A

Totalt vecka

Styrketräning: 5 pass

Totalt från start (1/3-14)

Löpning: 632.51 km
Powerwalk: 105.75 km
Cykling: 38.83 km
Styrketräning: 120 pass (Sedan 1/8-14)
Cardio: 50 pass (Sedan 1/8-14)