Training History

It's not what you do - it's how you do it!

May 2026

full-body

31.05.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Reverse Leg Curls 3 15 25.0 resistance bands - - -
Bench Dips 3 10 - body weight - - -
DB Biceps Curls 3 12 10.0 2 bumbells - - -
Back Lunges 2 8 25.0 resistance bands - - -
Side Raises 3 15 5.0 2 bumbells - - -

Legs & Core

30.05.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Goblet Squats 3 12 10.0 resistance bands - - -
Bulgarian Split Squats 3 12 5.0 2 bumbells - - -
Glute Bridges 3 30 13.7 bumbell - - -
Calf Raises 3 30 10.0 2 bumbells - - -
Wall Sit 3 - - body weight 30sec - -
Russian Twists 3 30 10.0 2 bumbells - - -

full-body

29.05.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
DB Flys 3 20 5.0 2 bumbells - - -
DB Bench Rows 3 20 13.7 bumbell - - -
Squats (RB) 3 20 25.0 resistance bands - - -
Incline DB Squeeze Press 3 12 10.0 2 bumbells - - -
Incline DB Biceps Curls 3 12 10.0 2 bumbells - - -
Arnold Curls 3 12 10.0 2 bumbells - - -

Push – Chest, Shoulder, Triceps

27.05.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
DB Bench Press 3 16 10.0 2 bumbells - - -
Incline DB Bench Press 3 16 10.0 2 bumbells - - -
DB Biceps Curls 3 10 10.0 2 bumbells - - -
Incline DB Twisted Curls 3 16 10.0 2 bumbells - - -
Overhead Triceps Extension 3 6 10.0 2 bumbells - - -

cycling

25.05.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 0:40 8.2 270.0

cycling

24.05.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 0:23 4.4 148.0

rbt

23.05.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
flys 3 10 15.0 resistance bands - - -
low-high cable fly 3 10 15.0 resistance bands - - -
incline twisting curls 3 8 10.0 2 bumbells - - -
underhand incline bench press 3 8 10.0 2 bumbells - - -
incline fly 3 8 10.0 2 bumbells - - -
ucv raise 2 8 10.0 bumbell - - -

cycling

22.05.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 12.4 410.0

pull

21.05.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
DB bench rows 4 15 16.7 bumbell - - -
renegaderows 4 8 10.0 2 bumbells - - -
reverse flys 3 8 10.0 2 bumbells - - -
good mornings 4 20 25.0 resistance bands - - -
incline DB bench press 3 8 13.7 2 bumbells - - -
DB flys 3 10 10.0 2 bumbells - - -
biceps curls 5 12 25.0 resistance bands - - -

rbt

20.05.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
low-hight cable fly 5 8 15.0 resistance bands - - -
dead lift rows 3 8 40.0 resistance bands - - -
one handed cable fly 5 8 15.0 resistance bands - - -
side raises 3 8 15.0 resistance bands - - -
biceps curls 5 10 25.0 resistance bands - - -
triceps overhead extension 3 6 25.0 resistance bands - - -
squats 3 10 40.0 resistance bands - - -
dead lifts 3 8 40.0 resistance bands - - -

cycling

19.05.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 13.6 450.0

rbt

18.05.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
biceps curls 5 10 25.0 resistance bands - - -
low-high cable fly 5 8 15.0 resistance bands - - -
dead lift rows 5 8 40.0 resistance bands - - -
pullovers + squeeze press 3 8 10.0 2 bumbells - - -
push-ups 3 10 - body weight - - -
triceps overhead extension 3 8 25.0 resistance bands - - -

rbt

16.05.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Low-High Chest Fly 3 10 15.0 resistance bands - - -
Side Raises 3 8 15.0 resistance bands - - -
Triceps Kickbacks 3 10 15.0 resistance bands - - -
Lateral One Hand Fly 3 8 15.0 resistance bands - - -
Dead Lifts 3 8 40.0 resistance bands - - -
Seated In & Outs 3 10 15.0 resistance bands - - -
RB Squats 3 6 40.0 resistance bands - - -
Back Lunges 2 8 25.0 resistance bands - - -

legs_core

15.05.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Goblet Squats 4 12 10.0 2 bumbells - - -
Bulgarian Split Squats 4 8 - body weight - - -
Glute Bridges 4 12 10.0 2 bumbells - - -
Calf Raises 4 30 10.0 2 bumbells - - -
Wall Sit 3 30 - body weight - - -
Russian Twists Bench 3 20 10.0 2 bumbells - - -
Dumbbell Overhead Crunch 3 20 10.0 2 bumbells - - -
Flutter Kicks 4 20 2.0 foot weight - - -
Reverse Crunch 4 15 2.0 foot weight - - -

chest-day

13.05.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Incline Dumbbell Press 3 8 13.7 2 bumbells - - -
Dumbbell Incline Fly 3 8 10.0 2 bumbells - - -
Dumbbell Squeeze Press 3 8 13.7 2 bumbells - - -
Cable Low-to-High Fly 3 8 15.0 resistance bands - - -
One Handed Cable Fly 3 8 15.0 resistance bands - - -
Rows 3 20 15.0 resistance bands - - -
Standing Dumbbell Chest Squeeze 3 10 5.0 2 bumbells - - -
DB Pullovers + Flat DB Press 3 8 10.0 2 bumbells - - -
Helos 3 8 5.0 2 bumbells - - -

cycling

10.05.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 12.2 402.0

pull

09.05.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Dumbbell Rows 4 10 16.3 dumbbells - - -
Renegade Rows 3 16 10.0 dumbbells - - -
DB Pullovers + DB Squeere 3 8 10.0 dumbbells - - -
Good Mornings 3 12 10.0 dumbbells - - -
Side Raises 4 15 5.0 dumbbells - - -
Biceps Curls 3 6 13.7 dumbbells - - -
Hammer Curls 3 6 13.7 dumbbells - - -

push

08.05.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Incline Dumbbell Press 5 8 13.7 2 bumbells - - -
Dumbbell Squeeze Press 4 8 13.7 2 bumbells - - -
Dumbbell Shoulder Press 4 8 13.7 2 bumbells - - -
DB Pullovers + Flat DB Press 4 8 10.0 2 bumbells - - -
One Handed Cable Fly 4 10 32.0 resistance bands - - -
Side Raises 4 12 5.0 2 bumbells - - -
Triceps Kickbacks 3 8 10.0 2 bumbells - - -
Triceps Overhead Extension 2 8 10.0 2 bumbells - - -

pull

05.05.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Dumbbell Rows Bench 4 10 13.7 2 bumbells - - -
Renegade Rows 3 16 10.0 2 bumbells - - -
Dumbbell Pullovers 4 8 10.0 2 bumbells - - -
Reverse Fly 3 8 10.0 2 bumbells - - -
Good Mornings 4 12 10.0 2 bumbells - - -
Biceps Curls 3 6 13.7 2 bumbells - - -
Arnold Curls 2 6 13.7 2 bumbells - - -
Hammer Curls 4 6 13.7 bumbell - - -
SupermanHold 3 30 - yoga matt - - -

push

02.05.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Incline Dumbbell Press 4 8 13.7 2 bumbells - - -
Dumbbell Squeeze Press 3 8 13.7 2 bumbells - - -
Dumbbell Shoulder Press 3 8 13.7 2 bumbells - - -
Side Raises 3 12 5.0 2 bumbells - - -
Triceps Kickbacks 3 8 10.0 2 bumbells - - -
Triceps Overhead Extension 2 8 10.0 2 bumbells - - -

legs_core

01.05.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Goblet Squats 4 15 10.0 2 bumbells - - -
Bulgarian Split Squats 3 10 - body weight - - -
Glute Bridges 4 20 10.0 2 bumbells - - -
Calf Raises 4 30 10.0 2 bumbells - - -
Wall Sit 3 30 - body weight - - -
Russian Twists Bench 3 20 10.0 2 bumbells - - -
Dumbbell Overhead Crunch 3 20 10.0 2 bumbells - - -
Flutter Kicks 4 20 2.0 foot weight - - -
Reverse Crunch 4 15 2.0 foot weight - - -

April 2026

chest-day

30.04.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Dumbbell Incline Press 3 10 13.7 2 bumbells - - -
Dumbbell Incline Fly 3 8 5.0 2 bumbells - - -
Dumbbell Squeeze Press (Incline) 3 8 13.7 2 bumbells - - -
Low-to-High Fly 3 8 10.0 2 bumbells - - -
Side Raises 3 12 10.0 2 bumbells - - -
Dumbbell Pullovers 3 12 10.0 2 bumbells - - -

push

28.04.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Dumbbell Rows Bench 4 10 15.0 2 bumbells - - -
Renegade Rows 4 20 10.0 2 bumbells - - -
Dumbbell Pullovers 3 8 10.0 2 bumbells - - -
Reverse Fly 3 8 10.0 2 bumbells - - -
Good Mornings 4 12 10.0 2 bumbells - - -
Biceps Curls 3 6 13.7 2 bumbells - - -
Hammer Curls 3 10 13.7 2 bumbells - - -

push

27.04.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Incline Dumbbell Press 4 8 13.7 2 bumbells - - -
Dumbbell Squeeze Press 4 15 10.0 2 bumbells - - -
Dumbbell Shoulder Press 3 8 13.7 2 bumbells - - -
Side Raises 3 15 5.0 2 bumbells - - -
Triceps Kickbacks 3 8 10.0 2 bumbells - - -
Triceps Overhead Extension 3 8 10.0 2 bumbells - - -
Arnold Curls 3 8 5.0 2 bumbells - - -

full-body

24.04.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Dumbbell Rows Bench 4 10 15.0 2 bumbells - - -
Biceps Curls 3 5 12.5 2 bumbells - - -
Goblet Squats 4 12 10.0 2 bumbells - - -
Bulgarian Split Squats 3 10 - 2 bumbells - - -

push

23.04.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Incline Dumbbell Press 4 10 12.0 2 bumbells - - -
Dumbbell Squeeze Press 4 12 10.0 2 bumbells - - -
Dumbbell Shoulder Press 4 12 10.0 2 bumbells - - -
Side Raises 4 10 5.0 2 bumbells - - -
Biceps Curls 4 10 10.0 2 bumbells - - -
Arnold Curls 3 10 10.0 2 bumbells - - -
Hammer Curls 4 10 10.0 2 bumbells - - -
Triceps Kickbacks 3 8 10.0 2 bumbells - - -
Tricpets Overhead Extension 3 8 10.0 2 bumbells - - -
Dumbbell Pullovers 3 8 10.0 2 bumbells - - -

push

19.04.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Incline Dumbbell Press 4 12 10.0 2 bumbells - - -
Dumbbell Squeeze Press 4 12 10.0 2 bumbells - - -
Push Ups 3 10 - body weight - - -
Dumbbell Shoulder Press 4 12 10.0 2 bumbells - - -
Side Raises 4 15 5.0 2 bumbells - - -
Triceps Kickbacks 3 8 10.0 2 bumbells - - -
Triceps Overhead Extension 3 8 10.0 2 bumbells - - -
Front Plank + Bird Dog 2 40 - yoga matt - - -

cycling

19.04.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Cycling - - - bike 1:00 13.3 440.0

legs_core

18.04.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Squats 4 15 10.0 2 bumbells - - -
Bulgarian Split Squats 3 10 - body weight - - -
Glute Bridges 4 20 10.0 2 bumbells - - -
Calf Raises 4 30 10.0 2 bumbells - - -
Wall Sit 3 30 - body weight - - -
Russian Twists Bench 5 20 10.0 2 bumbells - - -
Dumbbell Overhead Crunch 5 20 10.0 2 bumbells - - -
Flutter Kicks 4 20 2.0 foot weight - - -
Reverse Crunch 3 15 2.0 foot weight - - -

cycling

18.04.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 12.5 415.0

pull

17.04.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Dumbbell Rows Bench 4 20 12.0 2 bumbells - - -
Renegade Rows 4 20 10.0 2 bumbells - - -
Dumbbell Pullovers 3 8 10.0 2 bumbells - - -
Reverse Fly 4 8 10.0 2 bumbells - - -
Good Mornings 3 12 10.0 2 bumbells - - -
Biceps Curls 4 8 10.0 2 bumbells - - -
Arnold Curls 4 8 10.0 2 bumbells - - -
Hammer Curls 3 10 10.0 2 bumbells - - -
SupermanHold 3 30 - yoga matt - - -

cycling

14.04.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 13.5 445.0

push

13.04.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Incline Dumbbell Press 4 12 10.0 2 bumbells - - -
Dumbbell Squeeze Press 4 15 10.0 2 bumbells - - -
Push Ups 3 10 - body weight - - -
Dumbbell Shoulder Press 4 12 10.0 2 bumbells - - -
Side Raises 4 12 5.0 2 bumbells - - -
Triceps Kickbacks 3 20 5.0 2 bumbells - - -
Triceps Overhead Extension 3 8 10.0 2 bumbells - - -
Front Plank + Bird Dog 2 40 - yoga matt - - -

cycling

12.04.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 12.1 402.0

full-body

11.04.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Inch Worm + Plank 4 8 - body weight - - -
Squat Shoulder Press 4 12 5.0 2 bumbells - - -
Renegade Rows 4 20 10.0 2 bumbells - - -
Squat to Front Raise 3 10 5.0 2 bumbells - - -
Push-Ups 3 12 - body weight - - -
Sit-Ups mit Dumbbell 5 20 10.0 2 bumbells - - -
Dead Bug 3 20 5.0 2 bumbells - - -
Reverse Crunch 6 10 2.0 foot weight - - -
Side Plank 3 30 - yoga matt - - -

cycling

11.04.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 12.7 422.0

legs_core

08.04.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Squats 5 8 10.0 2 bumbells - - -
Bulgarian Split Squats 4 12 - body weight - - -
Glute Bridges 5 20 10.0 2 bumbells - - -
Calf Raises 4 30 10.0 2 bumbells - - -
Wall Sit 3 30 - body weight - - -
Russian Twists Bench 5 20 10.0 2 bumbells - - -
Dumbbell Overhead Crunch 5 20 10.0 2 bumbells - - -
Flutter Kicks 4 20 2.0 foot weight - - -
Reverse Crunch 5 10 2.0 foot weight - - -

pull

06.04.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Dumbbell Rows Bench 5 12 10.0 2 bumbells - - -
Renegade Rows 5 20 10.0 2 bumbells - - -
Dumbbell Pullovers 3 8 10.0 2 bumbells - - -
Reverse Fly 4 8 10.0 2 bumbells - - -
Good Mornings 3 8 10.0 2 bumbells - - -
Biceps Curls 4 8 10.0 2 bumbells - - -
Arnold Curls 4 8 10.0 2 bumbells - - -
Hammer Curls 4 8 10.0 2 bumbells - - -
SupermanHold 3 30 - yoga matt - - -

push

05.04.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Incline Dumbbell Press 5 12 10.0 2 bumbells - - -
Dumbbell Squeeze Press 4 12 10.0 2 bumbells - - -
Push Ups 3 15 - body weight - - -
Dumbbell Shoulder Press 4 10 10.0 2 bumbells - - -
Side Raises 5 12 5.0 2 bumbells - - -
Triceps Kickbacks 3 8 5.0 2 bumbells - - -
Triceps Overhead Extension 3 8 10.0 2 bumbells - - -
Front Plank + Bird Dog 2 40 - yoga matt - - -

full-body

03.04.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Inch Worm + Plank 3 8 - 2 bumbells - - -
Squat Shoulder Press 5 15 5.0 2 bumbells - - -
Renegade Rows 3 20 10.0 2 bumbells - - -
Squat to Front Raise 3 8 5.0 2 bumbells - - -
Push-Ups 3 20 - body weight - - -
Sit-Ups mit Dumbbell 5 12 10.0 2 bumbells - - -
Dead Bug 5 20 5.0 2 bumbells - - -
Reverse Crunch 5 12 2.0 body weight - - -
Side Plank 3 30 - yoga matt - - -

cycling

03.04.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 12.5 415.0

push

01.04.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Incline Dumbbell Press 5 10 10.0 dumbbells - - -
Dumbbell Squeeze Press 3 12 10.0 dumbbells - - -
Push Ups 3 10 - bodyweight - - -
Dumbbell Shoulder Press 4 10 10.0 dumbbells - - -
Side Raises 3 12 5.0 dumbbells - - -
Triceps Kickbacks 3 12 5.0 dumbbells - - -
Triceps Overhead Extension 3 8 10.0 dumbbells - - -

March 2026

legs_core

31.03.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Goblet Squats 5 12 10.0 2 bumbells - - -
Bulg. Split Squats 4 12 - body weight - - -
Glute Bridges 5 20 10.0 2 bumbells - - -
Calf Raises 3 30 10.0 2 bumbells - - -
Wall Sit 3 30 - body weight - - -
Russian Twists Bench 5 40 10.0 2 bumbells - - -
Dumbbell Overhead Crunch 5 20 10.0 2 bumbells - - -
Flutter Kicks 5 40 2.0 foot weight - - -
Reverse Crunch 5 12 2.0 foot weight - - -
Helo 3 20 10.0 2 bumbells - - -

pull

29.03.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Dumbbell Rows Bench 4 12 10.0 2 bumbells - - -
Renegade Rows 3 12 10.0 2 bumbells - - -
Dumbbell Pullovers 3 8 10.0 2 bumbells - - -
Good Mornings 3 8 10.0 2 bumbells - - -
Biceps Curls 3 12 10.0 2 bumbells - - -
Arnold Curls 3 12 10.0 2 bumbells - - -
Hammer Curls 3 12 10.0 2 bumbells - - -
SupermanHold 3 30 - yoga matt - - -

push_up

27.03.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Push Ups 5 10 - body weight - - -
Sphinx Push Ups 5 20 - body weight - - -
Knuckle Push Ups 5 10 - body weight - - -
Diamond Push Ups 5 10 - body weight - - -
Dumbbell Push Ups 3 10 - body weight - - -

cycling

26.03.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 11 365.0

full-body

25.03.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Incline Dumbbell Press 4 12 10.0 2 bumbells - - -
Dumbbell Squeeze Press 4 12 10.0 2 bumbells - - -
DB Crossover 4 10 10.0 2 bumbells - - -
Low DB Fly 3 12 10.0 2 bumbells - - -
DB Chest Flies 5 12 5.0 2 bumbells - - -
Russian Twists 5 20 10.0 2 bumbells - - -
Dumbbell Pullovers 4 12 10.0 2 bumbells - - -

legs_core

24.03.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Goblet Squats 5 12 10.0 2 bumbells - - -
Bulg. Split Squats 3 12 - 2 bumbells - - -
Glute Bridges 4 20 10.0 2 bumbells - - -
Calf Raises 3 30 10.0 2 bumbells - - -
Wall Sit 3 30 - 2 bumbells - - -
Russian Twists Bench 5 40 10.0 2 bumbells - - -
Dumbbell Overhead Crunch 5 20 10.0 2 bumbells - - -
Flutter Kicks 4 40 2.0 foot weight - - -
Reverse Crunch 3 12 2.0 foot weight - - -

pull

22.03.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Dumbbell Rows Bench 4 16 10.0 2 bumbells - - -
Renegade Rows 3 16 10.0 2 bumbells - - -
Dumbbell Pullovers 3 12 10.0 2 bumbells - - -
Reverse Fly 3 16 5.0 2 bumbells - - -
Good Mornings 3 8 10.0 2 bumbells - - -
Biceps Curls 4 8 10.0 2 bumbells - - -
Arnold Curls 4 8 10.0 2 bumbells - - -
Hammer Curls 4 8 10.0 2 bumbells - - -
SupermanHold 3 30 - yoga matt - - -

push

21.03.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Incline Dumbbell Press 4 12 10.0 2 bumbells - - -
Dumbbell Squeeze Press 4 12 10.0 2 bumbells - - -
Dumbbell Shoulder Press 3 8 10.0 2 bumbells - - -
Side Raises 3 12 5.0 2 bumbells - - -
Triceps Kickbacks 3 20 5.0 2 bumbells - - -
Triceps Overhead Extension 3 12 5.0 2 bumbells - - -

cycling

20.03.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 13.7 450.0

pull

10.03.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Dumbbell Pullovers 4 12 10.0 2 bumbells - - -
Renegade Rows 5 12 10.0 2 bumbells - - -
Dumbbell Rows Bench 5 12 10.0 2 bumbells - - -
Reverse Fly 3 12 5.0 2 bumbells - - -
Good Mornings 3 12 10.0 2 bumbells - - -
Biceps Curls 4 8 10.0 2 bumbells - - -
Arnold Curls 4 8 10.0 2 bumbells - - -
Hammer Curls 3 8 10.0 2 bumbells - - -
Superman Hold 3 30 - yoga matt - - -

push

09.03.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Bicep Curls Sup 3 8 10.0 2 bumbells - - -
Dumbbell Shoulder Press 5 12 10.0 2 bumbells - - -
Dumbbell Squeeze Press 5 12 10.0 2 bumbells - - -
Triceps Overhead Extension 3 12 5.0 2 bumbells - - -
Arnold Curls 3 5 10.0 2 bumbells - - -
Skull Crusher 3 12 5.0 2 bumbells - - -

legs_core

08.03.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Squats 5 12 10.0 2 bumbells - - -
Bulgarian Split Squats 4 12 - body weight - - -
Glute Bridges 4 20 5.0 2 bumbells - - -
Calf Raises 3 30 10.0 2 bumbells - - -
Wall Sit 3 30 - body weight - - -
Russian Twists 5 20 10.0 2 bumbells - - -
Dumbbell Overhead Crunch 5 20 10.0 2 bumbells - - -
Flutter Kicks 4 20 2.0 foot weight - - -
Reverse Crunch 3 12 2.0 foot weight - - -

pull

07.03.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Dumbbell Pullovers 4 12 10.0 2 bumbells - - -
Renegade Rows 5 12 10.0 2 bumbells - - -
Dumbbell Rows Bench 5 12 10.0 2 bumbells - - -
Reverse Fly 3 12 5.0 2 bumbells - - -
Biceps Curls 4 8 10.0 2 bumbells - - -
Hammer Curls 3 8 10.0 2 bumbells - - -

push

04.03.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Incline Dumbbell Press 5 12 10.0 2 bumbells - - -
Dumbbell Squeeze Press 5 12 10.0 2 bumbells - - -
Push-Ups 3 10 - body weight - - -
Dumbbell Shoulder Press 5 12 10.0 2 bumbells - - -
Side Raises 3 12 5.0 2 bumbells - - -
Triceps Kickbacks 3 12 5.0 2 bumbells - - -
Tricpes Overhead Extension 3 12 5.0 2 bumbells - - -
Front Plank + Bird Dog 3 40 - yoga matt - - -

February 2026

legs_core

20.02.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Squats 5 12 10.0 2 bumbells - - -
Bulgarian Split Squats 4 12 - body weight - - -
Glute Bridges 4 20 5.0 2 bumbells - - -
Calf Raises 3 30 10.0 2 bumbells - - -
Wall Sit 3 30 - body weight - - -
Russian Twists 5 30 10.0 2 bumbells - - -
Dumbbell Overhead Crunch 5 20 10.0 2 bumbells - - -
Flutter Kicks 4 20 2.0 foot weight - - -
Reverse Crunch 5 10 2.0 foot weight - - -

pull

15.02.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Dumbbell Pullovers 4 20 10.0 2 bumbells - - -
Renegade Rows 3 20 10.0 2 bumbells - - -
Dumbbell Rows Bench 4 20 10.0 2 bumbells - - -
Reverse Fly 3 20 5.0 2 bumbells - - -
Good Mornings 3 20 10.0 2 bumbells - - -
Biceps Curls 3 8 10.0 2 bumbells - - -
Arnold Curls Curls 3 8 10.0 2 bumbells - - -
Hammer Curls 3 8 10.0 2 bumbells - - -
Superman Hold 3 30 - yoga matt - - -

pull

14.02.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Biceps Curls 5 12 10.0 2 bumbells - - -
Hammer Curls 5 12 10.0 2 bumbells - - -
Zottman Curls 3 8 10.0 2 bumbells - - -
Dumbbell Rows Bench 4 20 10.0 2 bumbells - - -
DB Overhead Extension - - 5.0 2 bumbells - - -

cycling

13.02.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 13.1 452.0

push

12.02.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Incline Dumbbell Press 4 15 10.0 2 bumbells - - -
Dumbbell Squeeze Press 3 15 10.0 2 bumbells - - -
Push-Ups 3 8 - body weight - - -
Dumbbell Shoulder Press 3 15 10.0 2 bumbells - - -
Arnold Curls 3 10 10.0 2 bumbells - - -
Side Raises 4 12 5.0 2 bumbells - - -
Triceps Kickbacks 3 15 5.0 2 bumbells - - -
Tricpes Overhead Extension 3 15 5.0 2 bumbells - - -
Hammer Curl Overhead Strike 3 20 5.0 2 bumbells - - -

cycling

12.02.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 13.2 402.0

full_body

09.02.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Inch Worm + Plank 3 10 - yoga matt - - -
Squat Shoulder Press 3 15 5.0 2 bumbells - - -
Renegade Rows 3 20 10.0 2 bumbells - - -
Squat to Front Raise 3 12 5.0 2 bumbells - - -
Push-Ups 3 12 - body weight - - -
Sit-Ups mit Dumbbell 3 20 10.0 2 bumbells - - -
Reverse Crunch 3 20 - body weight - - -

pull

07.02.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Dumbbell Pullovers 3 12 10.0 2 bumbells - - -
Renegade Rows 3 20 10.0 2 bumbells - - -
Dumbbell Rows Bench 4 20 10.0 2 bumbells - - -
Reverse Fly 3 15 5.0 2 bumbells - - -
Biceps Curls 2 8 10.0 2 bumbells - - -
Hammer Curls 3 8 10.0 2 bumbells - - -
Biceps Sup Curls 3 10 10.0 2 bumbells - - -

full-body

06.02.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Biceps Curls 3 10 10.0 2 bumbells - - -
Dumbbell Pullovers 3 20 10.0 2 bumbells - - -
Arnold Curls 3 5 10.0 2 bumbells - - -
Front Lunges 3 10 10.0 2 bumbells - - -
Flutter Kicks 3 20 2.0 foot weight - - -
Sit-Ups 5 10 2.0 foot weight - - -

cycling

06.02.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:15 17 562.0

push

05.02.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Incline Dumbbell Press 4 14 10.0 2 bumbells - - -
Dumbbell Squeeze Press 3 15 10.0 2 bumbells - - -
Push-Ups 3 10 - body weight - - -
Dumbbell Shoulder Press 3 15 10.0 2 bumbells - - -
Side Raises 4 12 5.0 2 bumbells - - -
Triceps Kickbacks 3 20 5.0 2 bumbells - - -
Triceps Overhead Extension 3 20 5.0 2 bumbells - - -
Hammer Curl Overhead Strike 3 20 5.0 2 bumbells - - -

legs_core

03.02.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Squats 5 12 10.0 2 bumbells - - -
Bulgarian Split Squats 3 10 - 2 bumbells - - -
Glute Bridges 5 20 5.0 2 bumbells - - -
Calf Raises 3 30 10.0 2 bumbells - - -
Wall Sit 3 30 - body weight - - -
Russian Twists 5 30 10.0 2 bumbells - - -
Dumbbell Overhead Crunch 5 15 10.0 2 bumbells - - -
Boxing Defence Squats 3 20 5.0 2 bumbells - - -
Flutter Kicks 4 40 2.0 foot weight - - -
Reverse Crunch 3 10 2.0 foot weight - - -

cycling

02.02.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 15.6 522.0

full_body

01.02.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Inch Worm 5 8 - yoga matt - - -
Squat Shoulder Press 5 15 5.0 2 bumbells - - -
Renegade Rows 5 20 10.0 2 bumbells - - -
Squat to Front Raise 5 10 5.0 2 bumbells - - -
Push-Ups 5 8 - body weight - - -
Sit-Ups mit Dumbbell 5 12 10.0 2 bumbells - - -
Dead Bug 5 20 5.0 2 bumbells - - -
Reverse Crunch 5 15 - body weight - - -
Side Plank 1 30 - yoga matt - - -
Front Plank 1 30 - yoga matt - - -

cycling

01.02.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 14.4 477.0

January 2026

cycling

30.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 13.6 402.0

pull

29.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Dumbbell Pullovers 5 10 10.0 2 bumbells - - -
Renegade Rows 5 10 10.0 2 bumbells - - -
Bent Over Rows 5 12 5.0 2 bumbells - - -
Reverse Fly 5 15 5.0 2 bumbells - - -
Biceps Curls 3 8 10.0 2 bumbells - - -
Hammer Curls 3 8 10.0 2 bumbells - - -
Biceps Sup Curls 3 8 10.0 2 bumbells - - -

cycling

28.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 14.4 452.0

push

27.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Incline Dumbbell Press 3 15 10.0 2 bumbells - - -
Dumbbell Squeeze Press 3 15 10.0 2 bumbells - - -
Push-Ups 3 10 - body weight - - -
Side Raises 4 10 5.0 2 bumbells - - -
Triceps Kickbacks 3 20 5.0 2 bumbells - - -
Triceps Overhead Extension 3 15 5.0 2 bumbells - - -
Hammer Curls Overhead Strike 3 20 5.0 2 bumbells - - -

legs_core

25.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Squats 5 15 5.0 2 bumbells - - -
Glute Bridges 5 20 10.0 2 bumbells - - -
Calf Raises 5 30 10.0 2 bumbells - - -
Wall Sit 3 30 - body weight - - -
Russian Twists 5 30 10.0 2 bumbells - - -
Dumbbell Overhead Extension 3 10 10.0 2 bumbells - - -
Boxing Defense Squats 3 20 5.0 2 bumbells - - -
Flutter Kicks 3 40 - body weight - - -

pull

23.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Biceps Sup Curls 5 10 10.0 2 bumbells - - -
Dumbbell Rows Bench 5 20 10.0 2 bumbells - - -
Good Mornings 5 12 10.0 2 bumbells - - -
Reverse Fly 5 15 5.0 2 bumbells - - -
Triceps Overhead Extension 5 15 5.0 2 bumbells - - -
Arnold Curls 2 8 10.0 2 bumbells - - -
Chest Press 2 15 5.0 2 bumbells - - -

cycling

21.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 14.4 522.0

push

20.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Biceps Sup Curls 5 10 10.0 2 bumbells - - -
Dumbbell Rows 5 15 10.0 2 bumbells - - -
Incline Dumbbell Press 5 10 10.0 2 bumbells - - -
Arnold Curls 3 5 10.0 2 bumbells - - -
Triceps Kickbacks 5 15 5.0 2 bumbells - - -
Dumbbell Squeeze Press 3 15 10.0 2 bumbells - - -

cycling

19.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 14.5 502.0

legs_core

18.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Flutter Kicks 5 10 - body weight - - -
Russian Twists 5 10 10.0 2 bumbells - - -
Reverse Crunch 3 20 - body weight - - -
Calf Raises 3 30 10.0 2 bumbells - - -
Squats 4 20 10.0 2 bumbells - - -
Dumbbell Rows 4 20 10.0 2 bumbells - - -

cycling

16.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 14.5 480.0

push

15.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Biceps Curls 5 10 10.0 2 bumbells - - -
Dumbbell Rows 5 20 10.0 2 bumbells - - -
Incline Dumbbell Press 5 10 10.0 2 bumbells - - -
Triceps Overhead Extension 5 20 5.0 2 bumbells - - -
Dumbbell Squeeze Press 5 10 10.0 2 bumbells - - -

cycling

13.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bumbell 1:00 15. 507.0

full-body

12.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Renegade Rows 5 12 10.0 2 bumbells - - -
Hammer Curls 5 10 10.0 2 bumbells - - -
Dead Bug 5 20 5.0 2 bumbells - - -
Calf Raises 5 10 - body weight - - -
Glute Bridges 5 10 - body weight - - -
Squats 4 10 10.0 2 bumbells - - -

cycling

12.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 0:20 7.4 246.0

pull

11.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Biceps Curls 4 10 10.0 2 bumbells - - -
Dumbbell Rows 5 15 10.0 2 bumbells - - -
Dumbbell Squeeze Press 4 15 10.0 2 bumbells - - -
Reverse Fly 5 15 5.0 2 bumbells - - -
Chest Press 4 15 10.0 2 bumbells - - -
Arnold Curls 5 15 5.0 2 bumbells - - -

cycling

11.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:20 19.6 649.0

cycling

08.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Cycling - - - bike 1:00 14.6 484.0

cycling

07.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:15 14.7 562.0

cycling

06.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 12.6 406.0

arm-day

04.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Dumbbell Rows 4 15 10.0 2 bumbells - - -
Triceps Kickbacks 4 10 5.0 2 bumbells - - -
Reverse Fly 4 15 5.0 2 bumbells - - -
Dumbbell Incline Fly 4 8 5.0 2 bumbells - - -
Reverse Crunch 3 15 - body weight - - -

core-day

03.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Squats 5 15 10.0 2 bumbells - - -
Russian Twists 5 16 10.0 2 bumbells - - -
Dumbbell Rows 5 15 10.0 2 bumbells - - -
Glute Bridges 5 15 - body weight - - -
Reverse Crunch 5 15 - body weight - - -

cycling

03.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bumbell 1:00 13.3 482.0

arm-day

02.01.2026
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Arnold Curls 5 10 5.0 2 bumbells - - -
Dumbbell Rows 5 12 10.0 2 bumbells - - -
Biceps Curls 5 8 10.0 2 bumbells - - -
Triceps Overhead Extension 5 15 5.0 2 bumbells - - -
Dumbbell Squeeze Press 5 10 10.0 2 bumbells - - -

December 2025

arm-day

23.12.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Chest Press 5 8 10.0 2 bumbells - - -
Biceps Curls 3 8 10.0 2 bumbells - - -
Dumbbell Rows 5 10 10.0 2 bumbells - - -

cycling

23.12.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bumbell 1:00 13.3 445.0

pull

19.12.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Arnold Curls 5 15 5.0 2 bumbells - - -
Dumbbell Rows Bench 3 15 10.0 2 bumbells - - -
Biceps Curls 3 8 10.0 2 bumbells - - -
Skull Crusher 3 15 5.0 2 bumbells - - -
Squats 3 20 10.0 2 bumbells - - -
Good Mornings 3 20 10.0 2 bumbells - - -
Boxing Defense Squats 3 20 5.0 2 bumbells - - -
Dumbbell Rows 5 15 10.0 2 bumbells - - -

cycling

18.12.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 13.0 445.0

cycling

17.12.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 14.7 487.0

full-body

16.12.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Dumbell Rows 3 15 10.0 2 dumbbells - - -

cycling

14.12.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 16.0 530.0

cycling

13.12.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 13.8 458.0

cycling

12.12.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 12.8 423.0

full-body

12.12.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Chest Press 5 15 - bodyweight - - -
Biceps 5 15 - bodyweight - - -

cycling

11.12.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 2:00 25.5 844.0

cycling

09.12.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 14.2 470.0

cycling

08.12.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 12.6 415.0

full-body

07.12.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Straight Arm Frontal Raises 5 15 5.0 2 bumbells - - -
Triceps Kickbacks 5 15 5.0 2 bumbells - - -
Dumbbell Rows 5 20 5.0 2 bumbells - - -
Reverse Fly 5 15 5.0 2 bumbells - - -
Chest Press 4 20 5.0 2 bumbells - - -
Good Mornings 5 15 5.0 2 bumbells - - -

cycling

07.12.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 13.3 442.0

cycling

05.12.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 13 432.0

cycling

04.12.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 13 430.0

cycling

03.12.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 11.8 390.0

cycling

02.12.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 13.7 470.0

November 2025

arm-day

29.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Chest Press 4 15 5.0 2 bumbells - - -
Fly 4 15 5.0 2 bumbells - - -
Front Raise 4 15 5.0 2 bumbells - - -
Cross Raise 4 15 5.0 2 bumbells - - -
Dumbbell Squeeze Press 5 20 5.0 2 bumbells - - -
Triceps Kickbacks 4 15 5.0 2 bumbells - - -

cycling

29.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 13.7 441.0

cycling

28.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:30 19.6 674.0

arm-day

27.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Biceps Curls 5 20 5.0 2 bumbells - - -
Triceps Kickbacks 3 20 5.0 2 bumbells - - -
Dumbbell Squeeze Press 5 20 5.0 2 bumbells - - -
Good Mornings 5 20 5.0 2 bumbells - - -
Dumbbell Rows 4 20 5.0 2 bumbells - - -
Arnold Curls 3 20 5.0 2 bumbells - - -

cycling

27.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 15 500.0

cycling

26.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 15 440.0

arm-day

24.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Dumbbell Squeeze Press 5 20 5.0 2 bumbells - - -
Fly 3 12 5.0 2 bumbells - - -
Arnold Curls 3 15 5.0 2 bumbells - - -
Good Mornings 3 15 5.0 2 bumbells - - -

cycling

24.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 13.7 437.0

cycling

23.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 19.2 635.0

cycling

20.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:30 17 590.0

cycling

19.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 14 430.0

cycling

18.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 12 430.0

cycling

17.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 12 402.0

arm-day

16.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Biceps Sup Curls 4 20 5.0 2 bumbells - - -
Triceps Kickbacks 3 20 5.0 2 bumbells - - -
Skull Crusher 3 20 5.0 2 bumbells - - -
Dumbbell Squeeze 3 20 5.0 2 bumbells - - -

cycling

16.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 0:30 6.5 267.0

cycling

15.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Cycling - - - bike 1:00 14 440.0
Cycling - - - bike 1:00 12 390.0

arm-day

14.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Dumbbell Rows 5 20 5.0 2 bumbells - - -
Biceps Sup Curls 3 25 5.0 2 bumbells - - -
Chest Crossover 3 20 5.0 2 bumbells - - -
Straight Arm Frontal Raises 5 20 5.0 2 bumbells - - -

cycling

13.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 0:30 6.5 222.0

cycling

11.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:20 17.3 593.0

pull

10.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Good Mornings 5 20 5.0 2 bumbells - - -
Squats 5 20 - 2 bumbells - - -
Dumbbell Squeeze Press 5 20 5.0 2 bumbells - - -
Triceps Bend 5 20 5.0 2 bumbells - - -
Biceps Curls 5 20 5.0 2 bumbells - - -
Hammer Curls 5 20 5.0 2 bumbells - - -

arm-day

08.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Dumbbell Squeeze Press 5 20 5.0 2 bumbells - - -
Good Mornings 5 20 5.0 2 bumbells - - -
Triceps Bend 5 20 5.0 2 bumbells - - -
Biceps Curls 5 20 5.0 2 bumbells - - -
Skull Crusher 5 20 5.0 2 bumbells - - -
Dumbbell Rows 5 20 5.0 2 bumbells - - -

arm-day

07.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Triceps Bend 5 15 5.0 2 bumbells - - -
Biceps Curls 5 20 5.0 2 bumbells - - -
Hammer Curls 5 20 5.0 2 bumbells - - -
Skull Crusher 5 20 5.0 2 bumbells - - -

arm-day

06.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Arnold Curls 3 20 5.0 2 bumbells - - -
Dumbbell Squeeze Press 5 20 5.0 2 bumbells - - -
Biceps Curls 3 20 5.0 2 bumbells - - -

cycling

04.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Cycling - - - bike 1:45 22.8 779.0

full-body

02.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Russian Twist 5 20 5.0 2 bumbells - - -
Glute Bridges 5 30 - body weight - - -
Arnold Curls 3 20 5.0 2 bumbells - - -
Crunch mit Dumbbells 4 10 5.0 2 bumbells - - -
Knee Push-Ups 4 8 - body weight - - -
Dumbbell Squeeze Press 5 20 5.0 2 bumbells - - -
Biceps Curls 5 20 5.0 2 bumbells - - -
Low Fly 5 20 5.0 2 bumbells - - -
Good Mornings 5 20 5.0 2 bumbells - - -

cycling

02.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 10.8 371.0

cycling

02.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 0:30 6.5 222.0

arm-day

01.11.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Biceps Curls 5 20 5.0 2 bumbells - - -
Triceps Bend 3 20 5.0 2 bumbells - - -
Triceps Overhead 3 20 5.0 2 bumbells - - -
Fly Pull 3 12 5.0 2 bumbells - - -
Chest Press 3 20 5.0 2 bumbells - - -
Fly 3 12 5.0 2 bumbells - - -
Arnold Curls 3 20 5.0 2 bumbells - - -
Chest Crossover 3 20 5.0 2 bumbells - - -
Glute Bridges 3 20 5.0 2 bumbells - - -
Reverse Curl 3 20 5.0 2 bumbells - - -

October 2025

full-body

30.10.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Skull Crusher 3 15 5.0 2 bumbells - - -
Triceps Curls 5 20 5.0 2 bumbells - - -
Renegade Rows 3 20 5.0 2 bumbells - - -
Glute Bridges 5 20 - body weight - - -
Arnold Curls 3 20 5.0 2 bumbells - - -
Lunges 3 20 - body weight - - -

arm-day

29.10.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Arnold Curls 3 15 5.0 2 bumbells - - -
Skull Crusher 3 15 5.0 2 bumbells - - -
Chest Press 3 20 5.0 2 bumbells - - -
Triceps Kickbacks 3 15 5.0 2 bumbells - - -
Curl & Press 3 12 5.0 2 bumbells - - -

full-body

28.10.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Curl & Press 3 12 5.0 2 bumbells - - -
Crunch mit Dumbbells 5 12 5.0 2 bumbells - - -
Renegade Rows 5 20 5.0 2 bumbells - - -
Arnold Curls 3 12 5.0 2 bumbells - - -
Glute Bridges 5 20 - 2 bumbells - - -
Skull Crusher 5 12 5.0 2 bumbells - - -
Reverse Crunch 5 20 - 2 bumbells - - -
Chest Press 3 20 - 2 bumbells - - -

cycling

28.10.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:40 21.7 742.0

full-body

26.10.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Curl & Press 5 12 5.0 2 bumbells - - -
Arnold Curls 5 12 5.0 2 bumbells - - -
Reverse Curl 5 20 5.0 2 bumbells - - -
Glute Bridges 5 20 - body weight - - -
Lunges 5 12 - body weight - - -
Decline Fly 5 12 5.0 2 bumbells - - -
Cross Over 5 20 - body weight - - -
Skull Crusher 3 15 5.0 2 bumbells - - -

full-body

25.10.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Curl & Press 5 20 5.0 2 bumbells - - -
Arnold Curls 5 10 5.0 2 bumbells - - -
Reverse Curl 5 20 - body weight - - -
Glute Bridges 5 20 - body weight - - -
Lunges 5 10 - body weight - - -
Biceps Sup Curls 5 20 5.0 2 bumbells - - -
Decline Fly 5 10 5.0 2 bumbells - - -

cycling

25.10.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 13 445.0

cycling

24.10.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 13 445.0

full-body

22.10.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Curl & Press 5 20 5.0 2 bumbells - - -
Arnold Curls 5 20 5.0 2 bumbells - - -
Incline Rows 5 20 5.0 2 bumbells - - -
Incline Dumbbell Press 5 20 5.0 2 bumbells - - -
Decline Flys 3 20 5.0 2 bumbells - - -
Decline Skull Crusher 3 20 5.0 2 bumbells - - -
Biceps Sup Curls 5 20 5.0 2 bumbells - - -

cycling

22.10.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 13 445.0

cycling

21.10.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 13 445.0

pull

20.10.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Dumbbell Squeeze Press 5 20 - 2 bumbells - - -
Glute Bridges 5 20 - 2 bumbells - - -
Dumbbell Rows 5 20 - 2 bumbells - - -
Renegade Rows 5 20 - 2 bumbells - - -
Good Mornings 5 20 - 2 bumbells - - -
Crunches 5 20 - 2 bumbells - - -
Biceps Curls 5 20 - 2 bumbells - - -

full-body

19.10.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Biceps Sup Curls 5 20 5.0 2 bumbells - - -
Dumbbell Overhead 5 20 5.0 2 bumbells - - -
Crunches 5 20 - body weight - - -
Lunges 5 20 - body weight - - -
Dumbbell Squeeze Press 5 20 5.0 2 bumbells - - -
Reverse Crunch 5 20 - body weight - - -

cycling

19.10.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 13 445.0

full-body

18.10.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Renegade Rows 5 20 5.0 2 bumbells - - -
Good Mornings 3 20 5.0 2 bumbells - - -
Lunges 5 20 - body weight - - -
Glute Bridges 5 20 - body weight - - -
Dumbbell Squeeze Press 5 20 5.0 2 bumbells - - -
Dumbbell Kickbacks 3 20 5.0 2 bumbells - - -

cycling

18.10.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 13 445.0

full-body

16.10.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Dumbbell Squeeze Press 5 20 5.0 2 bumbells - - -
Sit-Ups mit Dumbbell 5 20 5.0 2 bumbells - - -
Good Mornings 5 20 5.0 2 bumbells - - -
Biceps Curls 5 20 5.0 2 bumbells - - -
Reverse Crunch 3 20 - body weight - - -
Crunches 3 10 - body weight - - -
Glute Bridges 3 20 - body weight - - -

cycling

16.10.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
cycling - - - bike 1:00 13 445.0

full-body

15.10.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Hammerfly Press 3 20 5.0 2 bumbells - - -
Low Fly 3 20 5.0 2 bumbells - - -
Half Circle Raises 3 7 5.0 2 bumbells - - -
Reverse Crunch 20 5 - body weight - - -
Glute Bridges 3 10 - body weight - - -

arm-day

14.10.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Zottman Curls 5 20 5.0 2 bumbells - - -
Front Lunges 2 50 - 2 bumbells - - -
Bent Over Rows 5 10 16.0 2 bumbells - - -
Bicep Long Handle 3 10 16.0 2 bumbells - - -
Side Circles 6 20 - 2 bumbells - - -

full-body

12.10.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Dumbbell Press 5 20 5.0 2 bumbells - - -
Lunges 5 10 - body weight - - -
Triceps Kickbacks 5 20 5.0 2 bumbells - - -
Reverse Crunch 5 20 - body weight - - -
Dumbbell Squeeze Press 5 20 5.0 2 bumbells - - -
Good Mornings 3 20 5.0 2 bumbells - - -

full-body

11.10.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Leg Raises 3 20 - body weight - - -
Wall Sit 3 12 - body weight - - -
Inch Worm 3 10 - body weight - - -
Biceps on wall 5 20 5.0 2 bumbells - - -
Reverse Crunch 5 20 - body weight - - -
Dumbbell Overhead 3 20 5.0 2 bumbells - - -

pull

10.10.2025
Exercise Sets Reps Weight Equipment Duration Distance Kcal
Hip Thrust 3 20 5.0 2 bumbells - - -
Dumbbell Rows 3 20 5.0 2 bumbells - - -
Dumbbell Overhead 3 20 5.0 2 bumbells - - -
Renegade Rows 3 20 10.0 2 bumbells - - -
Good Mornings 3 20 5.0 2 bumbells - - -
Dumbbell Rows 3 20 5.0 2 bumbells - - -
Reverse Fly 3 20 5.0 2 bumbells - - -