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The 6-week training plan for a leaner physique




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Each successful Slimming program will guide you out of your comfort zone, both in the gym and in the kitchen. Effective fat loss workouts are generally energy-depleting and physically and psychologically stressful, and are best paired with a nutritional plan filled with healthy, genuine foods (no processed fast food crap) that cause a slight calorie deficit.

Enter the 6-week Fat Blast.

To maximize your body fat, you must start in the kitchen. You may have heard that abdominal muscles are made in the kitchen, which is true – you can lose fat and not even lose weight or perform a single step. But to build muscle, increase muscle strength and cardiovascular fitness, you need to visit the gym. To stimulate as much fat loss as possible, your program consists of 3 full-body workouts per week (alternating Workout A and Workout B) with 2 days of heart and 2 days of rest.

Over the 6 weeks, your program will look like this:

Week

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Friday

1

Rest

Rest

Full Body
Workout A

Cardio
Workout 1

Full Body
Workout B

Rest

Full Body
Workout A [Workout[196909018] Workio 2 [19659022] 2

Rest

Full Body
Training B

Cardio
Training 1

Full Body
Training A

Rest

Full Body
Workout B

Cardio
Training 2

3

Rest

Full Body
Training A

Cardio
Training 1

Training

Rest

Full-mouthed y
Workout A

Cardio
Workout 2

4

Rest

Full body
W orkout B

Cardio
Workout 1

Full Body
Workout A

Rest

Full Body
Workout B

Cardio
Workout 2

5

Rest

Full Body
Workout A

Cardio
Workout 1

Full Body
Workout B

Rest

Full Body
Workout A

Cardio
Workout 2 [19659030] 6

Rest

Rest

Full Body
] Workout B

Cardio
Workout 1

Full Body
Workout A

Rest

Full Body
Workout B

Cardio
Workout 2

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Edgar Artiga

Exercise A: Whole body

Exercise

Exercise

Exercise

] Week 1 sets / repetitions

Week 2 sow phrases / repetitions [19659068] Week 3 sets / repeats

Week 4 sets / repeats

Week 5
Sets / repeats

Week 6
Sets / repetitions

A1

Front squat the barbell

5 repetitions (10RM) for 6 minutes

5 repetitions (10RM) for 8 minutes

5 repetitions (10RM) for 10 minutes

5 repetitions (10RM) for 12 minutes

5 Repeats (10RM) for 14 minutes

5 repetitions (10RM) for 15 minutes

A2

Pull Up

5 repetitions for 6 minutes

5 repetitions for 8 minutes

5 repetitions for 10 Minutes

5 repetitions for 12 minutes

5 repetitions for 14 minutes

5 repetitions for 15 minutes

B1

Romanian Deadlift

5 repetitions (10 RM) for 6 min

5 Repetitions (10RM) for 8 minutes

5 repetitions (10RM) for 10 minutes

5 repetitions (10RM) for 12 minutes

5 repetitions (10RM) for 14- min

5 repetitions (10RM) for 15 minutes

B2

Single-arm Weight Bench Press

5 repetitions / L / R (10RM) for 6 minutes

5 repetitions / L / R (10RM) for 8 minutes

5 repetitions / L / R (10RM) for 10 minutes

5 Repetitions / L / R (10RM) for 12 minutes

5 repetitions / L / R

(10RM) for 14 minutes

5 repetitions / L / R (10RM) for 15 minutes

C [19659076] Barbell Complex *

3×6 /

Exercise

3×8 /

Exercise

3×6 /

Exercise **

3×8 /

Exercise **

3×6 / [19659004] Exercise ***

3×8 /

Exercise ***

D

Dumbbell Pushups

100 as fast as possible

100 as fast as possible

100 as fast as possible

100 as fast as possible

100 as fast as possible

100 as fast as possible

* Dumbbell complex = bent over the row, hang to clean the pressure, press power, back Squat
** 5-10 add lb to the weight used week before
*** Add 5-10lb to the weight used in the previous week

Hero Images / Getty

Exercise B: Whole body

Exercise number

Exercise

Week 1 sentences / repetitions

Week 2 sentences / repetitions

Week 3 sentences / repetitions

Week 4 sets / repetitions

Week 5
Sets / repetitions

Week 6
Sets / repetitions

A1

Conventional deadlift

5 repetitions (10RM) for 6 repetitions -min [19659077] 5 repetitions (10RM) for 8 minutes

5 repetitions (10RM) for 10 minutes

5 repetitions (10RM) for 12 minutes

5 repetitions (10RM) for 14 minutes

5 repetitions (10RM) for 15 minutes

A2

Breast Supported Dumbbell Row

5 repetitions (10RM) for 6 minutes

5 repetitions (10RM) for 8 minutes

5 repetitions (10RM) for 10 minutes

5 repetitions (10RM) for 12 minutes

5 Wi repetitions (10RM) for 14 minutes

5 repetitions (10RM) for 15 minutes [196909083] B1 [19659076] Bulgarian Split Squat

5 repetitions / L / R (10RM) for 6 minutes

5 repetitions / L / R (10RM) for 8 minutes

5 repetitions / L / R (10RM) 10 min

5 repetitions / L / R (10RM) for 12 minutes

5 repetitions / L / R [19659004] ( 10RM) for 14 min

5 repetitions / L / R (10RM) for 15 min

B2

one-arm dumbbell overhead press

5 repetitions / L / R (10RM) for 6 min

5 repetitions / L / R (10RM) for 8 minutes

5 repetitions / L / R (10RM) for 10 minutes

5 repetitions / L / R (10RM) for 12 minutes

5 repetitions / L / R

(10 RM) for 14 min

5 repetitions / L / R (10 RM) for 15 min

C

Barbell Complex *

3×6

Exercise

3×8 /

Exercise

3×6 /

exercise **

3×8 /

Exercise **

3×6 /

Exercise *** [19659904]] 3×8 /

Exercise ***

D

Inverted Suspension Row [19659077] 100 ASAP

100 ASAP

100 ASAP

100 ASAP ASAP

100 ASAP

100 ASAP Possible

* Barbell Complex = Romanian Deadlift, Hang to the Thruster (Squat to press), Good Morning
**, add 5-10lb the weight the week before ]
** * Add 5-10lb to the weight used in the previous week

Per Bernal

Cardio Workout 1

Start with a 5-10 minute general cardiovascular warm-up followed by 5-10 minute dynamic exercises (stretching and skipping variations).

Next, set a treadmill up to its maximum incline and at a speed that you can sprint for 30 seconds. Place a mat next to your treadmill with a gym ball, a 50-pound dumbbell, and an off-wheel.

  • Perform a 30-second hill sprint and carefully get off the treadmill (let it run).
  • Pass the 30 second elbow plank on the exercise ball.
  • Perform another 30-second sprint with hill.
  • Perform 30 back crunches while holding the dumbbell (which is above your head on the floor).
  • Perform Another 30-Second Hill Sprint
  • Perform 30 off-wheel rollouts from the knees.

Repeat this entire sequence 8 to 10 times.

Stop the treatment with a 5-10 minute general cardiovascular cooling.

Cardio Workout 2

Start with a 5-10 minute warm-up of the cardiovascular system followed by 5-10 minute dynamic exercises (stretching and skipping variations).

Next, set up a treadmill for maximum incline and sprint at a 60 second speed

  • Perform a 60-second hill sprint and gently get off the treadmill (let it run).
  • Pe rform 20 kneeling high rope crunching.
  • Carry out a farmer's transport with the heaviest dumbbells you can find. Walk as far as possible before putting down the dumbbells.
  • Perform another 60-second hill sprint.
  • Perform 20 lateral medicine ball balls per side.
  • Carry out another farmer transport as described above.

Repeat this entire sequence 6-8 times.

Finish the workout with a 5-10 minute general cardiovascular cooling.

Losing fat and reducing your body fat is not that easy. You will need a great support team to stay on track. Make sure you get enough sleep per night to make sure you can recover well between workouts – shoot 7-9 hours a night. Drink plenty of water throughout the day and prepare healthy snacks when you are out and hungry. Keep in mind that diet plays a bigger role in fat loss than in intense exercise sessions. Finally, I am quoting a quote I read from Adam Bornstein: "Eat for the body you want, not for the body you currently have."

If you're looking for a high-fat diet that will help you In this plan, read our
6 weeks to get a lean meal plan >>

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