Monday, May 14, 2012

German body composition workout for your monday

A1) Pullups -6 reps with tempo of 5 sec count as you lift yourself up, no pause at the top and then lower down for a 5 sec count
A2) Rear foot elevated spilt squat with dumbbell ( goblet hold )- 12 reps each leg, focus on " driving through the ground" with your feet
**3 rounds no rest

B1) Shoulder press with dumbbells and split stance  ( neutral grip )-10 reps
B2) deadlift with barbell-6 reps
**3 rounds no rest

C1)  "X" row with cables-10 reps, make sure to alternate each set the leg in front and the arm that is on top
C2) Hamstring curl with physio ball-12 reps
** 3 rounds no rest

D1) Close grip pushup-10 reps
D2) Lateral step up with dumbbells-8 each leg
** 3 rounds no rest

E1) TRX row with palms up ( or a normal seated row works )-10 reps
E2) Lateral band walk-10 each direction
** 3 rounds no rest

Finish with some sprints on treadmill or bike.

Try 20sec on, 45 off, done for 4 total rounds

1 comment:

  1. Hallo - Es ist gut, wie interessante Inhalte zu lesen. Ich stimme mit vielem, was hier geschrieben steht, und ich werde wiederkommen.
    Nochmals vielen Dank für die Buchung so große Lektüre !! Um weitere relevante Informationen finden Sie hier
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