Monday:
R - E - S - T
Tuesday:
Chest
Wednesday:
Shoulders
Thursday:
R - E -S - T
Friday:
Back & Biceps
Saturday:
Legs & Triceps
Sunday:
Shoulders, Back & Biceps
Total week:
Weightlifting: 5 workouts
Total from start (1/3-14)
Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 388 workouts (Since 1/8-14)
Cardio: 110 workouts (Since 1/8-14)
31 januari 2016
Summering träningvecka #4
Måndag:
V - I - L - A
Tisdag:
Bröst
Onsdag:
Axlar
Torsdag:
V - I - L - A
Fredag:
Rygg & Biceps
Lördag:
Ben & Triceps
Söndag:
Axlar, Rygg & Biceps
Totalt vecka:
Styrketräning: 5 pass
Totalt från start (1/3-14)
Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 388 pass (Sedan 1/8-14)
Cardio: 110 pass (Sedan 1/8-14)
V - I - L - A
Tisdag:
Bröst
Onsdag:
Axlar
Torsdag:
V - I - L - A
Fredag:
Rygg & Biceps
Lördag:
Ben & Triceps
Söndag:
Axlar, Rygg & Biceps
Totalt vecka:
Styrketräning: 5 pass
Totalt från start (1/3-14)
Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 388 pass (Sedan 1/8-14)
Cardio: 110 pass (Sedan 1/8-14)
29 januari 2016
Workout summary week #3
Monday:
Chest & Triceps
Tuesday:
R - E - S - T
Wednesday:
Shoulders
Thursday:
Legs
Friday:
R - E - S - T
Saturday:
Back
Sunday:
Arms & Calves
Total week:
Weightlifting: 5 workouts
Total from start (1/3-14)
Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 383 workouts (Since 1/8-14)
Cardio: 110 workouts (Since 1/8-14)
Chest & Triceps
Tuesday:
R - E - S - T
Wednesday:
Shoulders
Thursday:
Legs
Friday:
R - E - S - T
Saturday:
Back
Sunday:
Arms & Calves
Total week:
Weightlifting: 5 workouts
Total from start (1/3-14)
Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 383 workouts (Since 1/8-14)
Cardio: 110 workouts (Since 1/8-14)
Summering träningvecka #3
Måndag:
Bröst & Triceps
Tisdag:
V - I - L -A
Onsdag:
Axlar
Torsdag:
Ben
Fredag:
V - I - L - A
Lördag:
Rygg
Söndag:
Armar & Vader
Totalt vecka:
Styrketräning: 5 pass
Totalt från start (1/3-14)
Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 383 pass (Sedan 1/8-14)
Cardio: 110 pass (Sedan 1/8-14)
Bröst & Triceps
Tisdag:
V - I - L -A
Onsdag:
Axlar
Torsdag:
Ben
Fredag:
V - I - L - A
Lördag:
Rygg
Söndag:
Armar & Vader
Totalt vecka:
Styrketräning: 5 pass
Totalt från start (1/3-14)
Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 383 pass (Sedan 1/8-14)
Cardio: 110 pass (Sedan 1/8-14)
17 januari 2016
Workout summary week #2
Monday:
Chest
Tuesday:
Biceps & Triceps
Wednesday:
Shoulders
Thursday:
R - E - S - T
Friday:
Legs
Saturday:
Chest & Triceps
Sunday:
Back
Total week:
Weightlifting: 6 workouts
Total from start (1/3-14)
Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 378 workouts (Since 1/8-14)
Cardio: 110 workouts (Since 1/8-14)
Chest
Tuesday:
Biceps & Triceps
Wednesday:
Shoulders
Thursday:
R - E - S - T
Friday:
Legs
Saturday:
Chest & Triceps
Sunday:
Back
Total week:
Weightlifting: 6 workouts
Total from start (1/3-14)
Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 378 workouts (Since 1/8-14)
Cardio: 110 workouts (Since 1/8-14)
Summering träningvecka #2
Måndag:
Bröst
Tisdag:
Biceps & Triceps
Onsdag:
Axlar
Torsdag:
V - I - L - A
Fredag:
Ben
Lördag:
Bröst & Triceps
Söndag:
Rygg
Totalt vecka:
Styrketräning: 6 pass
Totalt från start (1/3-14)
Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 378 pass (Sedan 1/8-14)
Cardio: 110 pass (Sedan 1/8-14)
Bröst
Tisdag:
Biceps & Triceps
Onsdag:
Axlar
Torsdag:
V - I - L - A
Fredag:
Ben
Lördag:
Bröst & Triceps
Söndag:
Rygg
Totalt vecka:
Styrketräning: 6 pass
Totalt från start (1/3-14)
Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 378 pass (Sedan 1/8-14)
Cardio: 110 pass (Sedan 1/8-14)
10 januari 2016
Workout summary week #1
Monday:
Legs (Quads)
Tuesday:
Chest & Triceps
Wednesday:
Legs (Hamstrings & Calves)
Thursday:
R - E - S - T
Friday:
Arms + Cardio
Saturday:
Workout 1: Shoulders
Workout 2: Cardio
Sunday:
Workout 1: Back
Workout 2: Cardio
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: 372 workouts (Since 1/8-14)
Cardio: 110 workouts (Since 1/8-14)
Legs (Quads)
Tuesday:
Chest & Triceps
Wednesday:
Legs (Hamstrings & Calves)
Thursday:
R - E - S - T
Friday:
Arms + Cardio
Saturday:
Workout 1: Shoulders
Workout 2: Cardio
Sunday:
Workout 1: Back
Workout 2: Cardio
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: 372 workouts (Since 1/8-14)
Cardio: 110 workouts (Since 1/8-14)
Summering träningvecka #1
Måndag:
Ben (Framsida lår)
Tisdag:
Bröst & Triceps
Onsdag:
Ben (Baksida lår & Vader)
Torsdag:
V - I - L - A
Fredag:
Armar + Cardio
Lördag:
Pass 1: Axlar
Pass 2: Cardio
Söndag:
Pass 1: Rygg
Pass 2: Cardio
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: 372 pass (Sedan 1/8-14)
Cardio: 110 pass (Sedan 1/8-14)
Ben (Framsida lår)
Tisdag:
Bröst & Triceps
Onsdag:
Ben (Baksida lår & Vader)
Torsdag:
V - I - L - A
Fredag:
Armar + Cardio
Lördag:
Pass 1: Axlar
Pass 2: Cardio
Söndag:
Pass 1: Rygg
Pass 2: Cardio
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: 372 pass (Sedan 1/8-14)
Cardio: 110 pass (Sedan 1/8-14)
1 januari 2016
Workout summary week #53
Monday:
Shoulders
Tuesday:
CHRISTMAS VACATION/REST
Wednesday:
CHRISTMAS VACATION/REST
Thursday:
CHRISTMAS VACATION/REST
Friday:
CHRISTMAS VACATION/REST
Saturday:
Shoulders & Triceps
Sunday:
Back & Biceps
Total week:
Weightlifting: 3 workouts
Total from start (1/3-14)
Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 366 workouts (Since 1/8-14)
Cardio: 107 workouts (Since 1/8-14)
Weightlifting: 3 workouts
Total from start (1/3-14)
Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 366 workouts (Since 1/8-14)
Cardio: 107 workouts (Since 1/8-14)
Summering träningvecka #53
Monday:
Axlar
Tuesday:
JULLEDIGT/VILA
Wednesday:
JULLEDIGT/VILA
Thursday:
JULLEDIGT/VILA
Friday:
JULLEDIGT/VILA
Saturday:
Axlar & Triceps
Sunday:
Rygg & Biceps
Totalt vecka:
Styrketräning: 3 pass
Totalt från start (1/3-14)
Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 366 pass (Sedan 1/8-14)
Cardio: 107 pass (Sedan 1/8-14)
Axlar
Tuesday:
JULLEDIGT/VILA
Wednesday:
JULLEDIGT/VILA
Thursday:
JULLEDIGT/VILA
Friday:
JULLEDIGT/VILA
Saturday:
Axlar & Triceps
Sunday:
Rygg & Biceps
Totalt vecka:
Styrketräning: 3 pass
Totalt från start (1/3-14)
Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 366 pass (Sedan 1/8-14)
Cardio: 107 pass (Sedan 1/8-14)
Workout summary week #52
Monday:
Chest
Tuesday:
Shoulders
Wednesday:
Back
Thursday:
Arms & Calves
Friday:
R - E - S - T
Saturday:
Chest
Sunday:
R - E - S - T
Total week:
Weightlifting: 5 workouts
Total from start (1/3-14)
Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 363 workouts (Since 1/8-14)
Cardio: 107 workouts (Since 1/8-14)
Chest
Tuesday:
Shoulders
Wednesday:
Back
Thursday:
Arms & Calves
Friday:
R - E - S - T
Saturday:
Chest
Sunday:
R - E - S - T
Total week:
Weightlifting: 5 workouts
Total from start (1/3-14)
Running: 680.01 km
Powerwalk: 159.35 km
Cycling: 38.83 km
Weightlifting: 363 workouts (Since 1/8-14)
Cardio: 107 workouts (Since 1/8-14)
Summering träningvecka #52
Måndag:
Bröst
Tisdag:
Axlar
Onsdag:
Rygg
Torsdag:
Armar & Vader
Fredag:
V - I - L -A
Lördag:
Bröst
Söndag:
V - I - L - A
Totalt vecka:
Styrketräning: 5 pass
Totalt från start (1/3-14)
Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 363 pass (Sedan 1/8-14)
Cardio: 107 pass (Sedan 1/8-14)
Bröst
Tisdag:
Axlar
Onsdag:
Rygg
Torsdag:
Armar & Vader
Fredag:
V - I - L -A
Lördag:
Bröst
Söndag:
V - I - L - A
Totalt vecka:
Styrketräning: 5 pass
Totalt från start (1/3-14)
Löpning: 680.01 km
Powerwalk: 159.35 km
Cykling: 38.83 km
Styrketräning: 363 pass (Sedan 1/8-14)
Cardio: 107 pass (Sedan 1/8-14)
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