Strength Training week 23

Schönen Abend euch allen!

Ab sofort werde ich für euch jeden Montag mein Krafttrainig der vergangenen Woche posten! So bleibt ihr immer auf dem Laufenden...

Die HIIT und TABATA Workouts werde ich aber wie gewohnt laufend einstellen!

Also starten wir mit letzter Woche...Woche 23...

From now on, I'm going to share every Monday my strength training of the previous week with you. So you're always up to date... 

But my HIIT and TABATA workouts I'll add as usual!

So, let's start with last week ... week 23...

Tuesday, 02.06.2015

> Standing Bradford Press with Barbell - 3 x 10 reps
> Barbell Front Raise - 3 x 10 reps

> Rope Pull Down (Cable Tower) - 3 x 12 reps (12kg)
> Row with Cable - 3 x 10 reps (25kg)

> Preacher Curls (Cable Tower) - 3 x 10 reps (10kg)
> Chest Press with Dumbbell - 3 x 10 reps (14 kg)

> Front and Side Raise (alternating) with Barbell Discs - 3 x 10 reps (5kg)
> Back Lunge and Fly with Dumbbell - 3 x 10 reps (6kg)

> Reverse Squat with Dumbbell - 3 x 15 reps (24kg)
> Triceps Dips - 3 x 10 reps

> Weighted Toe Reach with Barbell Discs - 3 x 20 reps (10kg)
> Side V-Up with Toe Reach - 3 x 10 reps/each side


Wednesday, 03.06.2015 -> 45-min-full-body-hiit


Thursday, 04.06.2015 -> hiking and swimming 


Friday, 05.06.2015

> Back Lunge (SmithMachine) - 4 x 10 reps/alternating (40kg)
> Romanian Deadlift - 4 x 10 reps (40kg)

> Side Lunge and Touch Down with Dumbbell - 4 x 10 reps (10kg)
> Butt Kickback (Cable Tower) - 4 x 10 reps/each side (15kg)

> Heavy Sump Squats - 4 x 10 reps (24kg)
> 1 Leg Deadlift + Leg Lift with Dumbbell - 4 x 10 reps/each side (12kg)

> Hip Thrusters (SmithMachine) - 4 x 10 reps (50kg)
> Cheek to Cheek Plank - 4 x 20 reps


Saturday, 06.06.2015 -> sunshine-tabata


Sunday, 07.06.2015
*KB=Kettlebell

>*KB Swing - 2 x 20 reps (16kg) + 1 x 20 reps (24kg)
> KB One Arm Swing - 3 x 20 reps/alt. (16kg)

> KB Snatch - 3 x 20 reps/alt. (12kg)
> KB Windmill - 3 x 10 reps/each side (12kg)

> KB Squat and Press - 3 x 10 reps/each side (12kg)
> KB Clean and Goblet Squat - 3 x 10 reps/alt. (16kg)

> KB One Leg Deadlift (2x) to Lung and Pass Under - 3 x 20 reps (16kg)
> KB High Pull - 3 x 20 reps (16kg)

> Russian Twist with KB - 3 x 20 reps (12kg)
> KB Figure 8 - 3 x 20 reps (16kg)

> Turkish Get Up - 3 x 1 reps/each side (16kg)



So das war die vergangene Woche! Heute ist Pause angesagt und morgen gehts weiter mit einem neuen Workout :)

That how my previous week looked like! Today I've my rest day and tomorrow I'll continue with a new workout :)