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)
29 november 2015
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)
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)
23 november 2015
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)
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)
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)
16 november 2015
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)
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)
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)
8 november 2015
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)
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)
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)
2 november 2015
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)
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)
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)
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