By Muscle & Fitness

ISBN-10: 1600783384

ISBN-13: 9781600783388

Aimed in the direction of someone bored with spending numerous hours education with weights and doing aerobic and with out seeing extra profits, one zero one High-Intensity exercises for quick effects presents a life of exercises that constantly elevate lean muscular tissues and decrease physique fats utilizing scientifically confirmed equipment of brief, high-intensity bouts of teaching.

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Extra resources for 101 High Intensity Workouts for Fast Results (101 Workouts)

Sample text

WORKOUT 2: LEGS, CALVES EXERCISE SETS/TIME QUADS/GLUTES/HAMSTRINGS Squat 8/20 sec. Leg Press 8/20 sec. Leg Extension 8/20 sec. Leg Curl 8/20 sec. 10 sec. 10 sec. 10 sec. 10 sec. CALVES Standing Calf Raise Seated Calf Raise 10 sec. 10 sec. 8/20 sec. 8/20 sec. REST 1 WORKOUT 3: SHOULDERS, TRAPS EXERCISE SHOULDERS Smith Machine Overhead Press Smith Machine Upright Row Lateral Raise Reverse Pec-Deck Flye TRAPS Barbell Shrug Dumbbell Shrug SETS/TIME REST 1 8/20 sec. 10 sec. 8/20 sec. 10 sec. 8/20 sec.

Within each four-week phase, exercise pairings (PR zones) are repeated once a week. Each workout includes one required (“compulsory”) PR zone and one optional PR zone, each lasting 15 minutes, not including warm-ups. Whether you should complete the optional zone depends on your experience and fatigue level. Beginners should start with only the compulsory zone; advanced lifters can do both, but should forgo the optional zone if overtraining is evident. The program is designed to work different bodyparts every four weeks to promote muscular balance and provide rest for potentially overstressed areas.

Do each exercise for eight sets of 20 seconds, performing as many reps as possible (your numbers will vary, depending on individual rep speed and fatigue levels), with only 10 seconds of rest between each set. indd 47 47 10/23/09 12:31:47 PM CHAPTER you’ll rest the four minutes it takes him to complete his eight sets), then repeat for the next exercise. If you have a training partner, he can time your sets and rest periods, telling you when to start and stop. If you train solo, however, keeping time can get tricky.

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101 High Intensity Workouts for Fast Results (101 Workouts) by Muscle & Fitness


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