Workout Program

Here is my current training program in English. I used this as a base, but I tweeked it a little : )

DAY 1: SHOULDERS AND TRICEPS + 45-60min. uphill walking

Standing Barbell Over-head Press 3-4 x 10
Upright Row 3 x 8-10
Incline Rear-delt Raise 3 x 10
Cable Side Lateral Raise 3 x 10-12
Dumbbell Front Raise 3 x 10
Cable Pressdown 3 x 10-12
Close-grip Bench Press 3 x 10-12
Cable Over-head Triceps Extension 3 x 10-12

DAY 2: LEGS
Single-leg Extension 5 x 10-12
Front Squat 4 x 8-10
Walking Lunges 3 x 15
One-leg Hamstring Curl 3 x 8-10
Romanian Deadlift 3 x 10-12
Standing Calf Raise 4 x 20

DAY 3: REST (from weight training) + 20min HIIT

DAY 4: CHEST AND BICEPS + 20min HIIT
Decline Pushup 2 x to failure
Incline Dumbbell Press 2 x 10-12
Decline Pushup 2 x to failure
Incline Bench Press 2 x 8-10
Decline Pushup 2 x to failure
Incline Bench Flye 2 x 10-15
Barbell Curl 3-4 x 10-12
Dumbbell Hammer Curl 3 x 10-12
One-arm Preacher Curl 3 x 10-12

DAY 5: BACK + 45-60min. uphill walking
Wide-grip Pulldown 5 x 8-10
One-arm T-bar Row 4 x 10
Meadow Row 3 x 6-8
Wide-grip Seated Cable Row 3-4 x 8-10

DAY 6: REST

DAY 7: PLYOMETRIC CIRCUIT
Box Jump
Push Up
Lunge Jump
V-Up
Barbell Curl
Burpee

Do three rounds of the circuit. In the first round you do  each exercise for 30 seconds. Move straight on to the second round and do each exercise for 45 seconds. Then finally move straight on to the third round and do 60 seconds of each exercise. You’ll get your heart rate up and give a boost to your metabolism! : )

Have great workouts! 

-Janina


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