My Workout Plan

MONDAY: LEGS & ABS

Warm-Up: Kettlebell Swings 2x15x12kg. Barbell Squats 2x15x40kg (+20kg barbell),2x15x50kg (+20kg barbell). Box Jumps 3×15. Deadlift 3x12x40kg (+20kg barbell). Legpress 3x12x120kg (+50kg machine weight). Static Lunge with 2 Kettlebells 3x15x12kg. Adductors Bent-Over 3x12x65kg. Leg Press Calf Raises 3x20x60kg (+50kg machine). Seated Calf Raises 3x15x30kg. Leg Raises 3x12x6kg.

TUESDAY: KICKBOX & ABS

Warm-Up: 20min of jumping and stretching. 60min of boxing and kicking. 10min of abs: Russian Twist 3x20x10kg. Side Plank 3×12. Plank 3x1min

WEDNESDAY: BACK & TRICEPS

Warm-Up: 5 min Rowing Machine. Hammerstrength Reverse Pulldown 3x12x17,5kg. Negative Pull-Up 3×8. Bent Over Rows 3x12x10kg (+5kg barbell). Lateral Pull Depressive 3x12x55kg. Back Extension 3×15. Superman 3×15. Lying Cable Triceps Extension 3x10x11,25kg. Rope Triceps Extension 3x10x12.25kg. V-Push-Ups 3xmax

THURSDAY: CHEST & SHOULDERS & BICEPS

Warm-Up: 2×15 TRX Chest-Press. Incline Dumble Press 3x12x10kg. Lying Cable Fly 3x10x3,75kg. External Shoulder Cable Rotation 3x15x3,75kg. Hammerstrength Shoulder Press 3x12x20kg. Lateral Dumble Raises 3x10x4kg. TRX Y Fly 3×15. Supination Alternative Curls 2x15x6kg. Concentration Curls 3x10x8kg. Hammer Curls 3x10x8kg.

FRIDAY: KICKBOX & ABS

Warm-Up: 20min of jumping and stretching. 60min of boxing and kicking. 10min of abs: Cable Crunch 3x20x18.75kg. Cable Rotation 3x15x6,25kg. TRX Leg Raises 3×20.

SATURDAY: TOTAL BODY WORKOUT

Warm-Up: 5min Cross-Trainer. Kettlebell Swings 2x15x12kg. TRX One Leg Burpees 3×12. Leg Extension 3x12x45kg. Deadlift 3×12.40kg (+20kg barbell). TRX Chest Press 2×15. Rope Wave 45 sec. Bench Dips 3×12. TRX 45° Rowing 3×15.  TRX Biceps Curl 2×15. 1000m Rowing Machine.

SUNDAY: –

Note: Please don’t try to do the same program without consulting a personal trainer before. This training plan has been designed for my fitness level and goals exclusively.