26/April/ 2017

REST

 

 

25/April/ 2017

Legs workout

4 Sets Barbell squats

3 Sets front squats

4 Sets Lunges with barbell

3 Sets Romanian deadlifts

4 Sets quadriceps extension

4 Sets hamstring flexion

 

 

24/April/ 2017

100 Burpee

100 Hip swings with Fitball

100 Kettlebell swings

100 Rows

200 Mountain climbers

I did it in 50 minutes

 

 

23/April/ 2017

 

Chest Workout

4 Sets Barbell press

3 Sets inclined Barbell press

3 Sets declined Barbell press

3 Sets dumbbell chest press

Biceps

4 Sets Barbell Curl

4 Sets dumbbell curls

4 Sets one arm curl on bench

4 Sets hammer curls

 

 

22/April/ 2017

REST

 

 

21/April/ 2017

Back Workout

4 Sets pull-ups with weight

4 Sets one hand cable pull up

4 Sets rows with barbell

4 Sets one hand row with dumbbells

Triceps

4 Sets Barbell triceps extension

4 Sets Close grip barbell press

4 Sets pronation Cable extension

4 Sets supination one hand extension

 

 

20/April/ 2017

The seven

7 Handstand push-ups

7 Thrusters/ 40kg

7 Knee to elbow from hanging

7 Deadlifts/ 80kg

7 Burpees

7 Kettlebell swings

7 Pull-ups

It took me 38 minutes

 

19/April/ 2017

Shoulder workout

4 Sets barbell shoulder press

4 Sets Dumbell shoulder press

4 Sets lateral raises barbell

4 Sets  lateral raises

4 Sets seated bent-over raises with dumbbells

Traps

4 Sets barbell shrug

4 Sets dumbbell shrug

 

 

 

18/April/ 2017

100 Pull-ups

100 Push-ups

100 Lunges

100 Air squats

100 Sit ups

I finished it in 45 minutes

 

14/April/ 2017

SUPERSET 1

Bench Press 60kg

Barbell rows 60kg

Pyramidal descending 10/10 9/9 8/8 7/7 6/6 5/5 4/4 3/3 2/2 1/1

 

SUPERSET 2

Seated one arm push press 14kg until failure

Hanging L-sit 20seconds

Repeat 5 times

 

Barbell Shrug 4 sets max weight until failure

 

 

13/April/ 2017

4 Dips

20 Gobles squats

15 Push ups

10 Burpee box jumps

Repeat 8 times

 

 

12/April/ 2017

REST

 

11/April/ 2017

200M Run

25 Wall ball shots

20 Overhead press

15 Kettlebell swings

10 Handstand Push-ups

5 Pull-ups

AMRAP(as many rounds as possible) for 40 minutes

 

 

10/April/ 2017

Deadlifts

Good Mornings

Biceps

 

 

9/April/ 2017

1600M Run

100 Pull-ups

200 Push-ups

150 V-ups

150 Knee to elbow in side plank

1600m Run

 

 

8/April/ 2017

LEGS DAY

Barbell Squats

Barbell lunges

Bulgarian Lunges

Romanian Deadlifts

Quadriceps extension on the machine

Hamstring flexes

Calves

 

7/April/ 2017

Rest

 

6/April/ 2017

400m run

30 American kettlebell swings

30 pull ups

Repeat 6 times

 

5/April/2017

22 Americal kettlebell swings

22 Jumping lunges

400 m Run

22 Burpees

22 Wall ball shots

Repeat 5 times