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Only 3 weeks left!! Exactly how are you feeling? Like I said last week, we are altering the exercises. This week resembles last weeks with a couple of changes in the exercises.
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We are going via 3 weight training sessions and including 2 days of cardio in between the weight training to make our week appear like this:
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Workout Split:
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Monday – Workout One
Tuesday – Cardio
Wednesday – Workout Two
Thursday – Off
Friday – Workout Three
Saturday – Cardio
Sunday – Off
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Each exercise concentrates on a different representative, rest as well as tempo variety to accomplish a couple of points:
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Workout one will certainly concentrate on muscle damages with complete recovery. We will do this with heavy lots. Make sure to raise as heavy as feasible with proper kind and also boost the weight made use of over the next three weeks.
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Workout 2 will concentrate on high representatives with brief rest period to burn a whole lot of calories and also improve your metabolic process. Expect to really feel a huge burn this phase!
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Finally, in exercise 3, you will be raising heavy weights with a slow-moving eccentric component. Eccentric tension creates a whole lot of muscular tissue damages, which is vital for making best use of muscle mass development. We are not attempting to appear like guys, do not stress, I wish to develop some attractive calorie-burning muscle only.
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We don’t have the testosterone to appear like males so press tough as well as see some outstanding results.

We’ll finish the final week with a couple of metabolic design exercises around the vacations to BURN all those extra calories we will certainly be consuming.
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Happy training,
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Flavia
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body building

Workout 1

Total Body Tension

     Exercise Reps Sets Tempo Rest
A Barbell Back Squat 6-8 3 30×0 2-3min
B Standing Weights Shoulder Press in Front 6-8 3 30×0 2-3min
C Clean Grip Deadlift on Floor 6-8 3 31×0 2-3min
D Barbell Bench Pres 6-8 3 30×0 2-3min
E  Narrow Supinated (Underhand) Hold Chin Up  6-8  3 30×1 2-3min
F Dips (Torso Upright) 6-8 3 30×0 2-3min
G Standing Barbell Curl 6-8 3 30×0 2-3min

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Workout 2

Total Body Stress

     Exercise Reps Sets Tempo Rest
A Leg Press (Feet Narrow and also Low) 20* 3 2010 60 sec
B Seated Cord Row (Neutral Grip) 20* 3 2011 60 sec
C Push Ups 20* 3 2011 60 sec
D Low Cable Pull Through 20* 3 2010 60 sec
E  Low Sheave Upright Row with Rope  20*  3 2011 60 sec
F Rope Triceps Pressdown 20* 3 2011 60 sec
G Standing Barbell Curl 20* 3 2010 60 sec

* DROP COLLECTION – On your last set of each workout, do your hard 20 representatives, after that instantly minimize the weight 10-15% and do another 20 representatives to finish that exercise.

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Workout 3

Total Body Damage

     Exercise Reps Sets Tempo Rest
A Barbell Front Squat 8-10 3 60×0 90 sec
B Incline DB Press 8-10 3 60×0 90 sec
C Lying Leg Curl 8-10 3 60×0 90 sec
D Wide Pronated (Overhand) Grasp Pull Ups 8-10 3 60×0 90 sec
E  Kneeling Overhead Rope French Press  8-10  3 60×0 90 sec
F DB Incline Curl 8-10 3 60×0 90 sec
G Seated 2-Arm Sittinged 2-Arm DB Lateral Raise 8-10 3 60×0 90 sec

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Cardio Workouts:

Cardio Workout # 1: 30-40 min run as adheres to:

1 min stroll: 1 minutes run (modest speed)

2 min walk : 2 min run

3 min walk: 3 min run

4 min walk: 4 min run

3 min walk : 3 min run

2 min walk: 2 min run

1 min walk: 1 min run

= 28 minutes

You can after that add another 10 min session if you really feel that you could beginning with 1 minutes stroll: 1 min run

Cardio Workout # 2: 20 minute HIIT

Here we wish to do 30-60 secs of HIGH strength, belowed by 60 seconds of complete rest.

* I in fact avoided this exercise today because we were taking a trip as well as really did not have the time to do this exercise. I ‘d such as for you to do this.