Der er sommerferie.
Her i juli har jeg hevet Frank Zane ned fra bogreolen og blandet nogen af hans workouts ind i mine.
Workout #20160707
10 x Nordic Hamstring
10 x D.KB front Squat (2 x 16 kg)
15 x Standing calf raise holding two KB
15 x Donkey calf raises
10 x Pull ups
10 x Incline presses
10 x Bench row
10 x Shrugs
10 x curls
10 x Dips
10 x dubbel fly
50 x Hanging knee ups
50 x Abdominal crunches
10 min. air dyner
10 min. row-machine
Workout #20160708
Dobbelt runder: Max out rep x 2 set
DB-shoulder press + pull up
Barbell Incline presses + Bench Row
Dumbell fly + dips
Dumbbell pullover + dumbbell rear deltoid raises
Dumbell Triceps + curls
one-arm dumbbell triceps extension + hammer curl
barbell reverse curl + barbell wrist
Hanging knee up + abdominal crunch
Workout #20160713
Nordic Hamstring
Leg curl
KB Squat
50 Hanging knee up + 50 abdominal crunch + 100 russian twist
Løb 2,5km warm up, 10 x 400 meter interval, 2,5 km cool down
Workout #20160714
OTM 30 min
5 BW push up + 10 BW-sit-up + 15 BW air squat
3 BW burpees + 6 KB Snatch + 9 KB Squat
2 KB HH + 4 KB Swings + 8 KB SDHP
Workout #20160715
500m rowing machine
Round 1
Passive hanging 15 sek between each exercise
Pull up: 2 set af 10 reps
One arm dumbbell Row 2 set af max reps.
Round 2
Hammer curl 2 set af mak
Biceps curl on a preacher bench 2 set af maks
incline dumbbell curled face down
Round 3
forearm barbell curl
forearm barbell reverse curl
4: 50 Hanging knee up + 50 abdominal crunch + 100 russian twist
Running 1 hour
Workout #20160717
100 KB2 Dead-lift
100 BW Push Up
75 Cardio
150 BW split jumps
125 BW-atomic sit ups
100 Disk Thrusters
Workout #20160718
Exercise 1
10 x 2 nordic hamstring
10 x 2 prone hamstring DB curl
20 x 2 toe-lift calf training
Exercise 2
#4 rounds
1 minute DB2 man makers
1 minute SB Side turns
1 minute KB1 Fig8 Catch
1 minute hammer strikes
1 minute BW mountain climbers
1 minute KB1 side swings
1 minute rest
Exercise 3
50 Hanging knee up + 50 abdominal crunch + 100 russian twist
Workout #20160719
1 times easy running
Workout #20160720
100 curls
30 pull up
100 floor press
100 deadlift
25 burpess
100 push up
100 atomic situp
Workout #20160720
3 x 10 dumbell shoulder press
3 x 10 pec deck
3 x 10 disk pull over
3 x 20 dips
3 x 10 rear deltoid raises
3 x 10 dumbell extension
8 x chin up
8 x pull up
Workout #20160724
Deadlift 5 rep x 8 set
Squat 5 reps x 8 set
4 x runder af
#1
10 db2-renegade-rows
10 bw-v-sit
10 kb swing-squat
#2
10 db2 curls
10 bw atomic sit up
10 kb sdhp squat
#3
10 db2 floor press
10 bw-x-v-sit
10 kb-fig8-catch-squat
Workout #20160726
3*10min
#1
30 db1-snatch/30kcal skierg
kb2-body-crush
bw-plank
#2
30 sb-cave-ball/30 bw-burpees
disk-overhead-hold
bw-plank
#3
30 kb2-dead-lift/30 airdyner
bb-dead-hang
bw-plank
Workout #20160727
Deadlift
Squat
Workout #20160727
10 x 3 Db shoulderpress
10 x 30 db floor press
10 x 3 db pull over
3 min dips
10 x 3 deltoid rais
10 x 3 1-arm db extension
10 x 3 hammercurls maks
Workout #20160730
Løb 8,2 km
Workout #20160731
40 + 20 * 32 min
- Air dyner
- BW burpee pull up
- Row
- KB2 thrusters
- Skierg
- Disk situp getup
- Hammer
- SB-cave ball
