Monday and Thursday
you will do ladders: start with a weight you can do 10 times, begin with 1 repitition rest 1-3 minutes then go to 2 reps, and so forth until you can no longer get all the reps. that is 1 ladder do 3 ladders of each of the following exerices.
here is the kicker: you must pause for 5 seconds and the bottom of each of the exerciese before you continue. For example on the bench press you will hold at the bottom for 5 seconds on each rep before pushing back up
only 3 exercises
Bench
Front Squat
Standing low cable row
Cardio:
monday
20 min bike 50-100%
Tuesday
5 min warm up
5 min easy: 5 min hard as you can x2
5 min cool down
Wednesday do outside if nice
15 min bike
15 min run
15 min bike
Thursday:
treadmill 10 min
stepmill 10 min
rower 10 min
Friday
10 min treadmill 1:1 0% grade:5% grade
10 min bike 1:1 hard to easy
10 min track Sprint long jog shorts
2 comments:
May I know which are the diet supplement available in the market that are effective for muscle building?
Which are the fitness clubs that provide personal training for body building?
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