Exercise program

[Levi]

This is a free work out program I am giving out to the community

https://imgur.com/uRzxUfu

https://imgur.com/a/jVsmF


Normal rep speed: 3 seconds total. 1 sec up,1 sec down 1 sec hold at the top
Slow rep speed: 6 seconds total. 2 sec up,2 sec down 2 sec hold on top
Dropset is the technique of continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight.
Half reps: Do one set from the lower phase to the middle and the next set from middle to the upper phase. Hold 2 seconds in the middle in both cases. The goal is to emphasize on the dead point of the exercise.
Isometric Pressure: Pressure in static state. In your case hold for 3 seconds at the end of each 3rd rep of the set.
Supersets: Execute the 2 Superset exercises in pairs, one after the other without resting between them.

INSTRUCTIONS

This is a 6 day split, it's made to emphasize on arms and abs.

Before each workout warm up for 5 minutes on any cardio machine and then stretch for 5 to 10 minutes.
After that do 2 or 3 warm up sets of the first exercise for the day; use lower weight in the warm up sets.
Try to increase the weight in strength exercises every week by a little. When doing isolated exercises focus on the correct execution and contraction in the end phase.

The strength workout on Saturday will be a plateau breaker and should help you improve your strength, so go heavy then.
Avoid cardio exercises as much as you can because it will slow down the gaining process. This routine will be effective for about 2-3 months. After that period your organism will adapt to it and your muscles will not be stressed by it in the same way.
It’s very important to eat regularly every 2-3 hours if you want to gain muscle mass.
Try to incorporate more complex carbohydrates in your diet as well as beef and fish because they are a good source of protein.


if you have any questions feel free to ask me.


enjoy and goodluck

[Justin]

I'll give this routine a crack, been on the same one for a good few months now. Will let you know how I go

[Refund.pro]

As soon as car is fixed I'm gonna follow this. I want to get a sixer by march for edc.

[Levi]

I'll give this routine a crack, been on the same one for a good few months now. Will let you know how I go

Goodluck Remember dieet also plays a big rol, will be giving one later away.

[95luks]

Did anyone try this?

[sasori~]

Goodluck Remember dieet also plays a big rol, will be giving one later away.

From my experience (5+ years in the fitness industry) and the opinion of several friends is that visible abs are 70% diet with 30%
work. The main way to get abs is not from having a super strong core, but low enough body fat that they will show. The only thing working the abs does is effect how defined they look.

[Levi]

From my experience (5+ years in the fitness industry) and the opinion of several friends is that visible abs are 70% diet with 30%
work. The main way to get abs is not from having a super strong core, but low enough body fat that they will show. The only thing working the abs does is effect how defined they look.

Correct But a lot of people also have 'hidden abs' even if you're low on fat you won't be able to see them easily that's why you need to do core training for abs to push them outside

[sasori~]

Correct But a lot of people also have 'hidden abs' even if you're low on fat you won't be able to see them easily that's why you need to do core training for abs to push them outside

You're right but nonetheless even if you have the strongest core ever if you're bodyfat is too high they won't ever be seen.

[TROYSIMPSON]

Thanks, I will try this out mate