oneironaut
Well-known member
Congrats on 30 days! 
Z's Fitness Journey
- Thread starter Zdan
- Start date
Zdan
Active member
from
DAY 32 - 28th of September
Warm up:
10 minute Incline Treadmill at 7.2km/h at 2% incline
5 minute mobility routine
Workout:
Dumbbell Thrusters - 4 sets - 12 reps (4kg dumbbells)
Dumbbell Walking Lunges - 3 sets - 15 reps (4kg dumbbells)
Dumbbell Front Raises - 3 sets - 12 reps (4kg dumbbells)
Bicep Waiter Curls - 3 sets - 15 reps (7.5kg dumbbell)
Body Weight Strength Circuit - 3 rounds
-> Tricep Dips - 7 reps (assisted)
-> Butterfly Sit Ups - 10 reps
-> Negative Chin Ups - 4 reps
Cooldown:
Sore Muscles Stretch
Warm up:
10 minute Incline Treadmill at 7.2km/h at 2% incline
5 minute mobility routine
Workout:
Dumbbell Thrusters - 4 sets - 12 reps (4kg dumbbells)
Dumbbell Walking Lunges - 3 sets - 15 reps (4kg dumbbells)
Dumbbell Front Raises - 3 sets - 12 reps (4kg dumbbells)
Bicep Waiter Curls - 3 sets - 15 reps (7.5kg dumbbell)
Body Weight Strength Circuit - 3 rounds
-> Tricep Dips - 7 reps (assisted)
-> Butterfly Sit Ups - 10 reps
-> Negative Chin Ups - 4 reps
Cooldown:
Sore Muscles Stretch