![]() ![]() The second week of the fortnight is very similar to the first – you’ll work your chest and back in the first and last sessions of the week, your legs and delts in the second and your arms in the third. ![]() An X means you perform each rep explosively – but still with perfect form. For example, a 2010 tempo for the bench press means you take two seconds to lower the bar to your chest, with no pause at the bottom, then lift the bar in one second, with no pause at the top. This is the speed at which you perform one rep of an exercise, and the four digits of the number refer to the time in seconds you take to lower and lift the weight, and pause at the top and bottom. Exercise tempo explainedįor every move in this plan you’ll see a four-digit figure for tempo. The final two moves of each workout are an abs superset to work all regions of your core effectively, which will add definition to your stomach as you start to shrink your fat stores. Then go back to the first move and repeat until all the sets have been completed. The next two moves in each workout – moves 3A and 3B – are done as a superset, which means you do a set of the first move, rest 30 seconds, then do a set of the second move, finally resting for 60 seconds. The first two moves of each session are to be done as straight sets. The structure of the workoutsĮvery workout is made up of six different exercises. Working your chest and back muscles twice a week, rather than just once as in most training plans, is a smart short-term approach to rapidly change the shape and size of your torso.Ī smart way to do the plan this week is to train on Monday, Wednesday, Friday and then Saturday or Sunday, to give your body as much time as possible to recover between sessions. Each session also ends with two abs exercises to help you start sculpting a leaner and more defined midsection. There are four sessions per week: chest and back legs and shoulders (delts) arms and chest and back again. ![]()
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