Train - Mittwoch

Zwift - Chasing the Sun in Makuri Islands

Zwift - Group Ride: Short - Stage 1 - Tour de Zwift on Turf N Surf in Makuri Islands

Train - Montag

ROUVY - 20 minute cool-down

Tracked with Train Fitness.

TVL: 3.6K  kg
Duration: 26m
Calories: 92
Exercises: 5

Barbell Bent Over Row
Set 1: 10 reps x 30 kg  
Set 2: 10 reps x 30 kg  
Set 3: 10 reps x 30 kg  
Set 4: 10 reps x 30 kg  

Dumbbell Renegade Row
Set 1: 10 reps x 9 kg per side 
Set 2: 10 reps x 9 kg per side 
Set 3: 10 reps x 9 kg per side 
Set 4: 10 reps x 9 kg per side 

Barbell Shrug
Set 1: 8 reps x 30 kg  
Set 2: 10 reps x 30 kg  
Set 3: 10 reps x 30 kg  
Set 4: 10 reps x 30 kg  

Dumbbell Rear Delt (Reverse) Fly
Set 1: 10 reps x 7 kg per side 
Set 2: 8 reps x 9 kg per side 
Set 3: 8 reps x 9 kg per side 
Set 4: 8 reps x 9 kg per side 

Hanging Knee Raise
Set 1: 10 reps x BW  
Set 2: 15 reps x BW  



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Thomas Schubsky

Train - Montag

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Train - Mittwoch

Zwift - Chasing the Sun in Makuri Islands

Zwift - Group Ride: Short - Stage 1 - Tour de Zwift on Turf N Surf in Makuri Islands

Train - Montag

ROUVY - 20 minute cool-down

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