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