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    My 16 Weeks Journey To Six Pack Abs Week 10 (Descrição)

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    diego silva ramos
    This document outlines a resistance training workout routine consisting of supersets of upper and lower body exercises to be completed 3 times per week. The routine includes 5 supersets with 2 exercises in each superset, such as pushups paired with pullups. Each superset should be completed for 2-3 rounds with no rest in between exercises and 30 seconds of rest between supersets. The document also recommends incorporating interval training on non-resistance training days and provides tips for an effective eating plan focused on eating smaller meals with adequate protein and fiber.

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    © All Rights Reserved
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    My 16 Weeks Journey To Six Pack Abs Week 10 (Descrição)

    Uploaded by

    diego silva ramos
    129 views2 pages
    This document outlines a resistance training workout routine consisting of supersets of upper and lower body exercises to be completed 3 times per week. The routine includes 5 supersets with 2 exercises in each superset, such as pushups paired with pullups. Each superset should be completed for 2-3 rounds with no rest in between exercises and 30 seconds of rest between supersets. The document also recommends incorporating interval training on non-resistance training days and provides tips for an effective eating plan focused on eating smaller meals with adequate protein and fiber.

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    This document outlines a resistance training workout routine consisting of supersets of upper and lower body exercises to be completed 3 times per week. The routine includes 5 supersets with 2 exercises in each superset, such as pushups paired with pullups. Each superset should be completed for 2-3 rounds with no rest in between exercises and 30 seconds of rest between supersets. The document also recommends incorporating interval training on non-resistance training days and provides tips for an effective eating plan focused on eating smaller meals with adequate protein and fiber.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Download as txt, pdf, or txt
    129 views2 pages

    My 16 Weeks Journey To Six Pack Abs Week 10 (Descrição)

    Uploaded by

    diego silva ramos
    This document outlines a resistance training workout routine consisting of supersets of upper and lower body exercises to be completed 3 times per week. The routine includes 5 supersets with 2 exercises in each superset, such as pushups paired with pullups. Each superset should be completed for 2-3 rounds with no rest in between exercises and 30 seconds of rest between supersets. The document also recommends incorporating interval training on non-resistance training days and provides tips for an effective eating plan focused on eating smaller meals with adequate protein and fiber.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Download as txt, pdf, or txt
    of 2

    April 23, Week 10 - M, W, F (3x per week)

    Workout Routine:

    RESISTANCE TRAINING

    Instructions:

    All exercises are done in a superset between upper body and lower body.
    For example, pushups with bands (pushing) are supersetted with Pull ups (pulling).
    Do NOT rest within the superset, but rest 30 seconds after the lower body before
    repeating the superset again. Repeat for a total of 2-3 rounds total. Proceed to
    the next superset.

    Aim for lower reps: 6-10 reps


    Aim for 2-4 rounds for each superset
    Again, take no more than 30 seconds rest in between.

    Superset:
    A1: Pushups with Bodylastics band
    A2: Pull-ups with medium size towel
    *Aim for 3-4 rounds

    B1: Staggered alternating pushups


    B2: Lat Pulldown swimmer with Bodylastics band
    *Aim for 3-4 rounds

    C1: Squat and Press (use any weights that you can find) For example: rocks,
    C2. Alternating Split Squat Jump. (use any weights that you can find) For example:
    rocks,
    *Aim for 3-4 rounds

    D1: One Leg Calf Raise with weights.


    D2: Bicep Curl:
    *Aim for 2 rounds

    E1: Weighted Abdominal Crunch:


    E2: Plank with leg lift:
    *Aim for 2 rounds

    INTERVAL TRAINING TIPS

    If you want to maximize your results even more, I suggest that you also incorporate
    my 16 week interval training with your exercise routine. The article can be found
    here:
    http://www.iwantsixpackabs.com/my_video_tips/interval_training.html

    For example:
    Monday: Resistance Training (from the fitness video journal)
    Tuesday: Interval Training: Cardio
    Wednesday: Resistance Training (from the fitness video journal)
    Thursday: Interval Training: Cardio
    Friday: Resistance Training (from the fitness video journal)
    Saturday: Interval Training: Cardio
    Sunday: Rest

    EATING TIPS

    Make sure to keep following my simple eating tips:


    http://www.iwantsixpackabs.com/articles/eating.html
    Basic Rules:
    Rule #1: Eat smaller meals throughout day.
    Rule#2: Consume enough high quality protein every day.
    Rule#3: Consume 25-35 grams of fiber each day
    Rule#4: Avoid refined sugars and refined grains.
    Rule#5: Consume an adequate amount of fat.
    Rule#6: Keep yourself hydrated all day.

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