Workout for shredded muscle and improving overall performance


Day 1. Chest, back, shoulders, abs, buttocks.
Day 2. Complex for balance, agility, speed and endurance.
Day 3. Rest (light warm-up and stretching). Light cardio walk and swimming.
Day 4. Quadriceps, hip biceps, hands, abs, buttocks, calves.
Day 5. Complex for strength, speed, accuracy and coordination.
Day 6. Cardio 30-60 minutes (running, biking, swimming, ellipse or rowing).
Day 7. Rest (light warm-up, stretching). Light cardio walk or swimming.

Day 1
Exercise
Sets
Repetitions
Hanging Leg Raise.
3
12 - 15
Hyperextensions, hold at the upper point for 1-2 sec.
3
15 - 20
Lying Dumbbell press at an 30 degree angle.
3
10
"Butterfly" press.
4
12
Bench press with wide grip.
4
10
Bar pull down.
3
12 - 10 - 8
Seated Cable Row.
4
10
Dumbbell Row.
4
10 - 12
Push press while sitting.
5
10
High bar pulls.
4
8 - 10
Dumbbell side lifts.
4
10 - 12
Treadmill or bicycle: 15 min. (Heart rate: 130-135 beats per min + 3 times accelerate heart rate to 140-145 beats per minute).

Day 2
Exercise
Stretching
Running at place: with rise of the knees, with the lifting of the heels, with the legs moving to the sides, forward, back, up, jumps in place (on one leg, on two legs, with a squat, with cotton, etc.) - all for 15-20 repetitions.
"Bear walk": 10 meters back and forth - 3 rounds with rest for 15 sec.
"Cockroaches": feet forward, back forwards 10 meters back and forth, 3 rounds with 15 sec rest.
40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups: 3 rounds for time.
Shadow fight or punch bag workout: 3 rounds of 2 min fight and 1 min rest.
Jogging for 1.5 - 2 km.

Day 3
Rest day.

Day 4
Exercise
Sets
Repetitions
Lying leg rise.
3
15 - 20
Sit-ups.
3
15 - 20
Lying on the stomach and lifting the legs.
3
15 - 20
Sit-ups.
3
15 - 20
Lunges.
4
12
Hamstring curls.
5
10
Deadlift.
4
12 - 15
Leg press.
4
20 - 30
Calf rise.
4
15 - 20
Leg Extension.
3
12 - 15
Biceps curls while sitting.
4
8 - 10
Push downs.
4
8 - 10
French bench press.
4
8 - 10
French press sitting or standing.
4
8 - 10
Scott Bench biceps curls.
4
8 - 10
Biceps curl standing with barbell.
4
8 - 10
Calf rise.
5
12 - 15
Cardio on Exercise bike: 60-65 rpm + 3 times acceleration for 45 seconds. 80-90 rpm.

Day 5
Exercise
Sets
Repetitions
Medicine ball throws on the floor.
3
30 sec
Throws the medicine ball against the wall at sitting position.
3
20 shots
Handstand at wall.
3
30 sec
Barbell Russian Twists.
2
30 sec
Clean and press.
4
5
Kettlebell clean and jerk.
4
10 for left and right arm
Box jumps, 70 – 90 cm high.
3
30
Clapping push up.
3
10
Sit-up.
3
15
Turkish get up (12-24 kg).
3
3 for each side

Day 6
Exercise
Any activity on a pulse of 125-130 beats per minute, once in the 4 to 6 minute period, it is recommended to do 45 seconds acceleration to 140-150 beats per minute, which will allow you to burn additional calories.
Drink about 1-1.5 liters of liquid during a workout.

Day 7
Rest day.

Comments

Post a Comment

Popular Posts

Sugar amount in foods

Image
The Sugar amount whats hidden in every food what we consume every day. My suggestion is to minimize or totally avoid this sugary foods. Consuming too much sugar, however, raises the risk of several problems, including poor dental health, obesity,  and type 2 diabetes. To keep control of sugar levels, we need to know just how much sugar there is in the food we eat. Note: I don't differentiate between different types of sugar - i.e., sucrose, fructose, cane sugar, corn syrup, honey, etc., although there are differences in how these sugars are metabolized. I just used cubes of white sugar as a visual aid.
Keep reading

Deadlift

Image
The Benefits of Deadlifting Deadlift is a compound move that involves many body parts, including the hamstrings, quads, glutes, abs, traps, lower back, triceps, biceps, lats, calves and grip. Deadlifting requires physical and mental strength. Aside from discipline and self-confidence, deadlifting improves stability, posture, flexibility, and your cardio level. Deadlifting Basics Achieve The Right Stance Assume a shoulder width stance, and grip the barbell so that the inner forearms touch the outside of thighs, and shins lightly touch the bar. Chose the one of the grips - overhand or an under/overhand (one hand over, one hand under) grip can be used. Adjust Posture Fix spine in a neutral position (neither up nor down, but looking straight ahead), and place the hips down. Pulling in the lower abs will ensure a neutral pelvic position. Shoulders should be held back, squeezed tightly, and positioned over the bar, should never be rounded. Chest should be forward, no
Keep reading

Banana New Year's Cake

Image
  Nutritional value: per 100 g Calories Carbs Protein Fat 499 kcal 72 g 10 g 20 g Ingredients: 3 Bananas 50 g Walnuts 200 ml Sour cream 100 g Butter 3 Eggs 3 glasses Wheat flour 1 glass Sugar 50 g Dark chocolate 1 pinch Salt Preparing the Carrot Hummus : Heat up the oven till 180 °ะก. Separate the egg yolks from egg white. Mix egg yolks with half of sugar and melted butter. Add to the mix wheat flour and salt then mix everything together till you get dense dough. Wrap the dough with food film and place in the refrigerator for 30 min. Cut bananas in circles of the same thickness. Part of the cut bananas set aside for decorating the cake. P eel the walnuts and then shred them. Lubricate the baking dish. Place in the ba
Keep reading