[Lexlike]

ok, my workoutroutine:

i´m doing 4 times a week fitness/ strentgh training with cardio training
2 x Karate training

Some Details:
Strentgh training routine: 3x a week, always 10-15 repetitions

Legs: Legcurl, legpress x2,
chest: benchpress, flyers x 3
back: chin ups 3x 6 repetions, and 3 different exercises for the lower, upper back and for the lat
Shoulder: shoulder press 3x
Arms: Trizeps/ Bizpes- Superset 3x
( I change work out routine every 2 months)

1x week
6x superset Chin ups / Push- ups

Cardio:
25running / bycicling, after that 20 min crosstrainer

(on Karate Training: I kind of suck in it because of my lack of interest, concentration and focus but whatever...)