How much can you transform your torso in just four weeks? A lot – as long as you follow this 16-seat training plan. It's designed to train your chest and back muscles twice a week – which means your biceps and triceps are double-loaded – to push these large muscle groups completely out of their comfort zone so that your body has no choice but to do the damage to repair by building a larger, stronger and clearer body. They also beat all other major muscles, including the legs, to increase your fat burning potential so you can get faster and leaner.
How the Plan Works
In Each of the Four Weeks In a 28-day plan, you will train twice on the chest and back. Does it sound like a lot? It is! In some plans, however, you only hit every muscle group every seven days, which is not enough to force your body to make positive adjustments to the body.
But this plan doubles every week in chest and back exercises. and therefore twice a week to work directly and even indirectly on your biceps and triceps once, providing all the stimulus your body needs to get bigger in less time. And do not be afraid, your shoulders, abs, and legs will not miss the size and strength gains: you'll have plenty of time each week to get bigger and stronger.
Complete the workouts in the correct order. Follow the exercises, sets, repetitions, pace (see below) and rest periods. Each week's first workout targets the chest and triceps, the second on the back and biceps, the third on the legs and chest, and the fourth on the back and shoulders.
All four weekly workouts consist of five moves that affect you As straight sets, work through steps 1
To get the full effect of these workouts, you must follow the four-digit speed code for each exercise. The first number indicates how long it will take you to lower the weight in seconds, the second how long you want to stop at the bottom, the third number, how long you will need to lift the weight, and the last digit, how long you hold up. X means that part of the movement should be exploded. The accumulated time under tension increases your heart rate to burn fat and break down muscle tissue to make it bigger and stronger. Keep each repetition smooth and controlled so that your muscles – and not momentum – do the work.
Before you start the following workouts – and any type of exercise – it is important that you take the time required to warm up correctly. Before engaging in the workouts that are part of this plan, we urge you to test this quick warm-up routine by Yasmin Saadi, director and personal trainer at The Fitting Rooms.
These include seven typesetting movements such as a downhill dog walkouts and lunged lunges that warm up the muscles throughout the body before you start doing exercises that are specific to your workout. The easiest way to do the latter is to scan the workouts described below and then perform one or two warm-ups of each exercise with either very light dumbbells or an unloaded barbell.
You benefit from taking five to five minutes to warm yourself up, both by reducing the risk of injury and improving performance during exercise. Try it once, and if you crush the first few sets instead of fighting through them, you will never again be convinced of the benefits of a proper warm-up.