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)
31 maj 2015
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)
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)
26 maj 2015
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)
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)
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)
17 maj 2015
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)
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)
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)
12 maj 2015
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)
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)
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)
7 maj 2015
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)
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)
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)
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