Title : 6-Week Summer Shirts Off Shred (Full Program)
link : 6-Week Summer Shirts Off Shred (Full Program)
6-Week Summer Shirts Off Shred (Full Program)
6 weeks of summer shirts Off Shred (Full Program)
The heat in the air marks the beginning of many things : summer barbecues, trips to the water park, family vacation. But more than one season is starting; not only the summer, but the t-shirt, and, if bold, season-off shirts. That means the race for the physical choice is heating up.
Getting ready to strip now begins a six-week program designed by personal trainer Barrington Bennett. The strength and conditioning regiment was devised to decimate body fat and increase muscle strength and overall strength. In addition, he will in prime shape for beach season.
Barrington are some guidelines to help you get on the right foot:
- Some trial and error is on the search for an appropriate weight. If you can easily exceed the maximum repetitions in a given weight, climb; However, if you constantly have trouble completing the minimum, go down.
- Give priority to form over weight. If the load is much that interferes with complete an exercise posture and pristine form, take a little off.
- Clock remains. No estimate, do not count in your head, keep a timer clock or other close. Make sure you are getting a period of complete rest.
- Keep track of your progress. The only way you can be sure you're making great strides is if you do not lose.
With these tips in mind, you are ready to jump to the routine Barrington. The six weeks were divided into three workouts a week; you can space them however works best for you, but try to leave a day of one-on-one out and give your muscles time to rest and repair.
WEEK 1: DAY 1
Bar Squat
3-4 sets / reps 12-15 / 45-60 seconds rest
Bent over Row Bar
3-4 sets / reps 10-12 / 45-60 seconds rest
weighted reverse Lunges
3-4 sets / leg 10-12 / 45-60 seconds rest
Dumbbell Bench Press
3-4 sets / reps 10-12 / 45 -60 seconds rest
Romanian Bar Dead
3-4 sets / 15 reps / 45-60 seconds rest
Pull-Ups
3-4 sets / reps Max / 60 seconds rest
side Table
3-4 sets / 60 seconds work / 30 seconds rest
chest
3-4 sets / reps Max / 60 seconds rest
RELATED ARTICLE: 7 changes that will occur in your body if you start making boards Today
WEEK 1: DAY 2
Barra Dead
3-4 sets / reps 12-15 / 45-60 seconds rest
Pull-Ups
3-4 sets / repetitions 10 -12 / 45-60 seconds rest
Step-Ups weighted Box
3-4 sets / leg 10-12 / 45-60 seconds rest
Incline Dumbbell Bench Press
3-4 sets / reps 10-12 / 45-60 seconds rest
Front Squat Bar
3 -4 sets / 15 reps / 45-60 seconds rest
-lat Pull Down
3-4 sets / 15 reps / 45-60 seconds rest
Plank
3-4 sets / 60s / 30s work rest
chest
3-4 sets / reps Max / 60 seconds rest
RELATED ARTICLE: 4 exercises that actually harmful to your back (and what to do instead)
WEEK 1: DAY 3 - CHALLENGE "SPP"
crouch / pull-up / push-up
repeats up for each movement: that is, one squat, one pull-up, one push-up; 2 squats, 2 pull-ups, 2 pushups.
WEEK 2: DAY 1
Bar Squat
3-4 sets / 15 reps / 30 seconds rest
weighted reverse Lunges
3-4 sets / 15 reps / 30 seconds rest
Dumbbell Bench Press
3-4 sets / 15 the leg / 30 seconds rest
Bent over Row Bar
3-4 sets / 15 reps / 30 seconds rest
Barra Romanian Dead
3-4 sets / 15 reps / 30 seconds rest
Kettlebell Swings
3-4 sets / 15 reps / 30 seconds rest
Pull-Ups
3-4 sets / reps Max / 30 seconds rest
chest
3-4 sets / repetitions Max / 30 seconds rest
RELATED ARTICLE: with these 9 fat exercises belly will disappear in two weeks
WEEK 2: DAY 2
Barra Dead
3-4 sets / 15 reps / 30 seconds rest
Box weighted Step-Ups
3-4 sets / 15 reps / 30 seconds rest
Pull-Ups
04.03 sets / 15 reps / 30 seconds rest
Incline Dumbbell Bench Press
3-4 sets / 15 reps / 30 seconds rest
Barra Front squat
3-4 sets / 15 reps / 30 seconds rest
Kettlebell Swings
3-4 sets / 15 reps / 30 seconds rest
-lat Pull Down
3-4 sets / 15 reps / 30 seconds rest
chest
3-4 sets / rep Max / 30 seconds rest
RELATED ARTICLE: Show lower abdomen is the boss
WEEK 2: DAY 3 - "FILA" challenge
Rower
500m / 300m / 200m / 100m
Take at least one second rest between each interval 60.
WEEK 3: DAY 1
Bar Squat
3 sets / 10 reps / 60 seconds rest
Plank Jacks
3-4 sets / 60 seconds work / 30 seconds rest
Bench Press
3-4 sets / reps 12 -15 / 60 seconds rest
Plank
3-4 sets / 60 seconds work / 30 seconds rest
Romanian Bar Dead
3 sets / 10 reps / 60 seconds rest
Kettlebell Swings
3-4 sets / 15 reps / 30 seconds rest
Bent over Row Bar
3-4 sets / 15 reps / 60 seconds rest
Plank up / down
3-4 sets / 60 seconds work / 30 seconds rest
Pull-Ups
3-4 sets / reps Max / 30 seconds rest
chest
3-4 sets / reps Max / 30 seconds rest
RELATED ARTICLE: Slim Down Your love handles with this simple workout 12 minutes
WEEK 3: DAY 2
Barra Dead
3 sets / 10 reps / 60 seconds rest
Plank Taps
3-4 sets / 60 seconds work / 30 seconds rest
Dumbbell Overhead Press
3-4 sets / reps 12-15 / 60 seconds rest
Plank
3-4 sets / 60 seconds work / 30 seconds rest
Box weighted Step-Ups
3 sets / 10 reps / 60 seconds rest
Ab wheel
3 -4 series / 60 seconds work / 30 seconds rest
dumbbell Bent over Row
3-4 sets / 15 reps / 60 seconds rest
side Table
3-4 sets / 60 seconds work / 30 seconds rest
-lat Pull Down
3-4 sets / 15 reps / 30 seconds rest
chest
3-4 sets / reps Max / 30 seconds rest
RELATED ARTICLE: want to get a natural breast lift? - Follow this routine
WEEK 3: DAY 3 - CHALLENGE "Ring My Bell"
Dead / Swing / Squat / Press
30 seconds on each station for a total of 15 minutes.
1 minute rest between rounds.
KB Dead / KB swing / KB Goblet Squat / KB Overhead Press
WEEK 4: DAY 1
Split Squat Bulgarian
3-4 sets / 15 reps / 45 seconds rest
Plank Jacks
3-4 sets / 60 seconds work / 30 seconds rest
Incline pushups
3-4 sets / reps 12-15 / 45 seconds rest
Plank
3-4 sets / 60 seconds work / 30 seconds rest
Kettlebell Swings
3-4 sets / 15 reps / 45 seconds rest
Pull-Ups
3-4 sets / reps 12-15 / 45 seconds rest
Plank up / down
3-4 sets / 60 seconds work / 30 seconds rest
side Lunges
3-4 sets / 15 reps / 45 seconds rest
WEEK 4: DAY 2
a single leg squat
3-4 sets / 15 reps / 45 seconds rest
"6-Week Summer Shirts Off Shred (Full Program)", article source: positivemed.com
Thanks for Reading 6-Week Summer Shirts Off Shred (Full Program)
You are now reading the article 6-Week Summer Shirts Off Shred (Full Program) Url Address https://healthnbeautyarticles.blogspot.com/2016/06/6-week-summer-shirts-off-shred-full.html
0 Response to "6-Week Summer Shirts Off Shred (Full Program)"
Post a Comment