Strength Training week 25

Guten Morgen!

Ich wünsche euch einen schönen Wochenstart! /  Wishing y'all a great week!

Hier ist mein Trainingsplan der letzten Woche: / Here's last weeks workout routine:

Monday, 15.06.2015
*BB=Barbell *KB=Kettlebell

> BB Front Squat - 4 x 10 reps (25kg)
> Step Up (SmithMachine) - 4 x 10 reps/each side (20kg) 

> Calf Raises (SmithMachine) - 4 x 30 reps (30kg)
> Deadlift - 4 x 1-3 reps (60kg)

> Cable Adductors - 4 x 10 reps/each side (10kg)
> Bulgarian Split Squat - 4 x 20 reps/each side (no weight)

> Back Lunge and Twist with KB - 4 x 10 reps/alt. (12kg)
> Cable Butt Kickback - 4 x 10 reps/each side (15kg/17,5kg/20kg)

> Hip Thrusters (SmithMachine) - 3 x 10 reps (50kg)


Wednesday, 17.06.2015 -> 60 min Go Crazy HIIT


Thursday, 18.06.2015 -> Tabata Torture Butt Toning Workout


Friday, 19.06.2015
*BB=Barbell *DB=Dumbbell

> Standing Bradford Press (BB) - 3 x 10 reps
> BB Front Raise - 3 x 10 reps

> Rope Pull Down (CableTower) - 3 x 12 reps (15kg)
> Row with Cable - 3 x 12 reps (25kg)

> Chest Press - 2 x 10 reps (14kg)

> Side Plank Lateral Raise with DB - 3 x 10 reps/each side (5-6kg)
> Push Plank with BB-Disc - 3 x 10 reps/each side (15kg)

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

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


Sunday, 21.06.2015

> BB Front Squat - 2 x 10 reps (25kg)
> Heavy Squats - 2 x 10 reps (24kg/28kg)
> Step Up (SmithMachine) - 4 x 10 reps/each side (20kg)

> Calf Raises (SmithMachine) - 4 x 30 reps (40kg)
> Romanian Deadlift - 4 x 10 reps (40kg)

> Cable Adductors - 4 x 10 reps/each side (10kg)
> Bulgarian Split Squat with BB-Disc - 2 x 10 reps/each side (10kg)
> Bulgarian Split Squat - 2 x 20 reps/each side (no weight)

> Cable Butt Kickback - 4 x 10 reps/each side (20kg)
> Back Lunge and Twist with KB - 4 x 10 reps/alt. (12kg)

> Walking Lunge with BB-Disc - 4 x 15 reps (20kg)
> Walking Lunge - 4 x 30 reps (no weight)