How is Tonjes schedule in the hollydays? + Total Shoulder, back and biceps workout1 for you!

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Shoulder, back and biceps workout 1	Chest, legs and triceps		Shoulder, back and biceps workout 2		Total body workout
Cross-country skiing (1h 45min)	Core and intervals	30 min walk	Snowboard	Cross-country skiing	snowboard

After tuesdays core and interval training :)

This week is slightly different from my other weeks, since I’m having holydays in Norway! :D
So some of the core, cardio and interval training is switched out with; snowboarding and cross country skiing J just for fun! :D

What’s marked in red is what I’ve already done!

And yes!! I need a schedule even in holydays! Like to have my days a little organized ;)

In this post you will find Shoulder, back and biceps workout 1.

Here you can find: Legs Chest and triceps

And here: Shoulder back and biceps workout2.

SHOULDER BACK AND BICEPS 1
Exercise	Series	Repetitions
Wide grip pull ups	3	Max or 10	- Do eccentric to reached repetitions
Lateral raises superset DB shoulder press	3	Lateral raises 12 DB shoulder press 10	(pre exhaust)
Wide grip barbell horizontal row superset front raises/shoulderpress combo	2	15
Machine neutral row/shrug superset shoulder press machine	2	15
Mechanical droppsett Lat pulldown	1	12	Aim for 12 reps each drop (wide, normal, narrow underarm grip)
Preacher curl ez*	3	15	* combine
Rear lung from step*	2	15

Try it out, and tell me what you think ;)

When it says superset in the program - it means NO REST bestween the combined exercises, only when you are done with both (the paired exercises) - you can have a rest of maximum 2 minutes :) - or to your training partner is done ;) Aim for high intencity, push yourself and your partner!!!

Combining this exercises days my focus lies on developement shoulders and back! :)
Aswell as a decrease in fat percentage - thats why alle the different workouts have some leg exercises in them ;)

GO HARD :D And have a nice week everybody :D