Pair the 4-Week Shred above with the sample meal plan and supplement schedule below to achieve a lean, strong physique. Sleep in, rest, relax, and put your feet up!ġ500 Calorie Sample Meal Plan and Supplement Schedule You can perform this finisher circuit anywhere, anytime outside of your normal workout window if you are strapped for time - upon waking, during lunch, or before bed.īack up your shred program with the fat blasting stacked combination of MTS Drop Factor and Yohimbine HCL. After you complete one round of the circuit, rest, and repeat the prescribed number of times. Finisher Circuit - the last component of each weight training workout will have you perform a series of back-to-back bodyweight and dumbbell-based exercises without rest.AMRAP - perform as many reps as you can with good form if you feel as though you may fail on the next rep or be unable to complete it with good form, terminate the set.Track total reps and utilize the rep goal method to measure progress. The number of drops can range from as few as 2 to as many as 5. Drop Sets - perform one set to technical failure, decrease the weight by a reasonable amount, and then perform another set to technical failure.Adhere strictly to the short rest periods and increase the working weight for the next session when you exceed the rep goal. Rest-Pause Sets - pick a rep goal, number of sets, short rest period (10-45 seconds) and a conservative weight with which you believe you can exceed the rep goal given the set and rep goal parameters.Progressive Overload - adding reps and weight to bar will force your body to preserve as much lean mass as possible.When you perform more than or equal to 25 reps you increase the working weight for the subsequent workout. The Rep Goal Method - For example, if the routine prescribes 3 sets with a rep goal of 25, then you should aim to perform 25 TOTAL reps across all 3 sets.This routine will implement a number of tried-and-true training principles: Related: The Fat Loss Factor Book by Marc Lobliner If you don't have the proper exercise equipment or are unable to perform a specific exercise, substitute an equivalent exercise. This program does not have prescribed deloads decrease the intensity or volume if you are feeling beat up or not progressing in specific exercises. There are two optional days per week for cardio, weak points, and core/abdominal training. Each of these workouts should take 45 to 60 minutes. You will be following an upper/lower split and weight training 4x/week. Run this program as outlined for 4 weeks, take a break, and repeat as many times as you'd like. The 4-Week Shred is a training regimen designed for females with resistance training experience at the late beginner or early intermediate level.
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