Michael  

Kandov

wird 
bearbeitet...

Michael's Workout Routine 
(New Plan since September 2018)

EVERY (TRAINING) DAY just ONE MUSCLE
(Do not spend too many hours in the gym for weight training!)
Focus 40-45 minutes on just ONE muscle part you want to train on this specific day. Abs I do not count extra 😎. During the years I found out that it's much better to spent more ("short") days in the gym than more hours on one single day.   

DAY 1
Warm Up (20 min. running)
CHEST, Abs 
afterwards 60 minutes CARDIO (STAIRMASTER)

DAY 2
Warm Up (20 min. running)
BACK, Abs
afterwards 60 minutes CARDIO (STAIRMASTER)

DAY 3 
DAY OFF   or  CARDIO ONLY (it depends)
30 min. RUNNING
30 min. STEPPER
30 min. STAIRMASTER

DAY 4
Warm Up (20 min. running)
LEGS, Buttocks

DAY 5
Warm Up (20 min. running)
Arms, Abs
afterwards 60 minutes CARDIO (STAIRMASTER)

DAY 6
Warm Up (20 min. running)
Shoulders, Abs
afterwards 60 minutes CARDIO (STAIRMASTER)

DAY 7
DAY OFF