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Training:
Monday was rest day
On Tuesday did Glutes and Abs, Wednesday didn't fell so good but i managed to make liss 30min in the evening, and yesterday i did Shoulders,Chest and Abs
Today i started with 40min fasted LISS in the morning and at noon will do strengh training
Monday was rest day
On Tuesday did Glutes and Abs, Wednesday didn't fell so good but i managed to make liss 30min in the evening, and yesterday i did Shoulders,Chest and Abs
Today i started with 40min fasted LISS in the morning and at noon will do strengh training
| Tuesday 29/08 Glutes | Wednesday 30/08 | Thursday 31/08 Shoulders , Chest & Abs |
| Fasted LISS 30min Seated Leg Curl (Machine) Set 1: 30 kg × 20 Set 2: 35 kg × 12 Set 3: 35 kg × 12 Set 4: 35 kg × 12 Reverse Lunges (dumbell) Set 1: 5 kg × 12 Set 2: 6 kg × 15 Set 3: 6 kg × 15 Set 4: 6 kg × 12 Romanian Deadlift (Barbell) Set 1: 10 kg × 15 Set 2: 15 kg × 15 Set 3: 15 kg × 15 Hip Abductor (Machine) Set 1: 25 kg × 25 Set 2: 30 kg × 20 Set 3: 30 kg × 15 Set 4: 25 kg × 15 Glute Kickback (Machine) Set 1: 10 kg × 20 Set 2: 10 kg × 20 Set 3: 10 kg × 20 Reverse Crunches - Abs Set 1: 30 reps Set 2: 20 reps Set 3: 11 reps Liss: 2,2 km | 20:00min | Did LISS in the evening 30min | Shoulder Press (Dumbell) Set 1: 5 kg × 20 Set 2: 6 kg × 12 Set 3: 6 kg × 11 Set 4: 6 kg × 9 Arnold Press (Dumbbell) Set 1: 5 kg × 14 Set 2: 5 kg × 12 Set 3: 5 kg × 11 Lateral Raise (Dumbbell) Set 1: 4 kg × 12 Set 2: 4 kg × 10 Set 3: 4 kg × 10 Set 4: 4 kg × 9 Incline Bench Press (Dumbbell) Set 1: 5 kg × 12 Set 2: 5 kg × 12 Set 3: 5 kg × 12 Chest Fly (machine) Set 1: 10 kg × 14 Set 2: 10 kg × 14 Set 3: 10 kg × 12 Reverse Crunches Set 1: 40 reps Set 2: 15 reps Set 3: 20 reps Russian Twists w 10kg plate Set 1: 30 reps Set 2: 26 reps Crunch (Machine) Set 1: 10 kg × 25 Set 2: 10kg x 25 LISS 3,3 km | 30:00 |
