Workout 30-10-2013

 

 

It's alway's nice to share workouts :D

My workout for today:

 

Biceps:

Twisted biceps curl, 10 reps, 4 sets: 8kg

Barbell curl, 10 reps, 4 sets: 15kg

One arm cable curl, 10 reps 4 sets: 6 kg

 

Chest:

Push ups: 4 sets max reps

Low cable crossover, 10 reps, 4 sets: 6,25kg

Chest press: 10 reps, 4 sets: 27,5kg

 

Abs:

Machine crunch, 4 sets max reps: 45kg

Bicycle crunch, 4 sets max reps

Plank, 4 sets max hold

Incline sit up, 4 sets max reps

 

Cardio:

Cross trainer: 10 minutes interval training

Rowing: 1000m

Running: 10 minutes interval training

 

 

After my workout I made a nice smoothie... To build and heal the muscels.. Looks green and like poison but it taste really great!

Pear, vanilla protein, spinach and water!