How to use your plan?
R/L (one side first than the other); R&L (alternate) ECC (Eccentric contraction) an active muscle while it is lengthening under load (normally slow towards gravity); CC (concentric contraction) or Isotonic, an active muscle shortening under load (Works against gravity) ; ISOM (Isometric) Contraction without movement (Holding your position); WLS =for Weight Loss or super slow, you can apply super slow execution up to 6-8 reps. The time on execution for beginners 10-15 sec, advanced up to 45 sec; LT = lactic acid threshold training, up to 45 sec, pause, bounce or mixture. 3-5 Sets. HIIT (High Intensity Interval Training) If you have any further questions, please do not hesitate to visit our web or email to: firstname.lastname@example.org
You will need: a barbell, bench, medicine ball – If you need to order anything for this plan CLICK HERE
Please use your plan in this order:
[Exercise 1 and 2 (Rest for 30 sec)] repeat 3 times – [Exercise 3 and 4 (Rest for 30 sec)] repeat 3 times
[Exercise 5 and 6 (Rest for 30 sec)] repeat 3 times – [Exercise 7 and 8 (Rest for 30 sec)] repeat 3 times
[Exercise 9 and 10 (Rest for 30 sec)] repeat 3 times
you can also use this as a circuit training session like:
Exercise 1,2,3,4,5,6,7,8,9,10 (Rest for a minute or little bit more) and repeat once or twice
Make sure you warm up – 5 -10 min
1. Body Weight/ 3 Sets / (12 R/L) / Rest 30 sec (WLS)
2. Medicine Ball / 3 Sets / (14 R/L) / Rest 30 sec (HIIT)
3. Body Weight / 3 Sets / (16 R/L) / Rest 30 sec – You can use Kettlebells in one hand to make it harder
4.Body Weight / 3 Sets / (14 R/L) / Rest 30 sec – Bench or Stairs
5.Barbell / 3 Sets / (16) / Rest 30 sec (CC) – or USE a medicine ball/ Kettlebell
6.Medicine Ball / 3 Sets / (16 R/L) / Rest 30 sec (ECC) (WLS)
7.Body Weight / 3 Sets / (14) / Rest 30 sec – Practice video: https://vimeo.com/359341969/e84c0bfe58
8.Medicine Ball / 3 Sets / (16 R/L) / Rest 30 sec – Bench or Stairs
9.Body weight / 3 Sets / (20) / Rest 30 sec (LT)
10.Body Weight / 3 Sets / (16 R/L) / Rest 30 sec (WLS)
Make sure you have 5-10 min cool down and stretches after your session!
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