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)