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
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Exercise
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Sets
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Repetitions
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Hanging Leg Raise.
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3
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12 - 15
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Hyperextensions, hold at the upper point for 1-2 sec.
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3
|
15 - 20
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Lying Dumbbell press at an 30 degree angle.
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3
|
10
|
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"Butterfly" press.
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4
|
12
|
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Bench press with wide grip.
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4
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10
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Bar pull down.
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3
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12 - 10 - 8
|
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Seated Cable Row.
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4
|
10
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Dumbbell Row.
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4
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10 - 12
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Push press while sitting.
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5
|
10
|
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High bar pulls.
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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).
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Day 2
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Exercise
|
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Stretching
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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.
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"Bear walk": 10 meters back and forth - 3 rounds with rest for
15 sec.
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"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.
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Jogging for 1.5 - 2 km.
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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
|
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Hamstring curls.
|
5
|
10
|
|
Deadlift.
|
4
|
12 - 15
|
|
Leg press.
|
4
|
20 - 30
|
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Calf rise.
|
4
|
15 - 20
|
|
Leg Extension.
|
3
|
12 - 15
|
|
Biceps curls while sitting.
|
4
|
8 - 10
|
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Push downs.
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4
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8 - 10
|
|
French bench press.
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4
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8 - 10
|
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French press sitting or standing.
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4
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8 - 10
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Scott Bench biceps curls.
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4
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8 - 10
|
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Biceps curl standing with barbell.
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4
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8 - 10
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Calf rise.
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5
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12 - 15
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Cardio on Exercise bike: 60-65 rpm + 3 times acceleration for 45
seconds. 80-90 rpm.
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Day 5
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Exercise
|
Sets
|
Repetitions
|
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Medicine ball throws on the floor.
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3
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30 sec
|
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Throws the medicine ball against the wall at sitting position.
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3
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20 shots
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Handstand at wall.
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3
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30 sec
|
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Barbell Russian Twists.
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2
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30 sec
|
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Clean and press.
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4
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5
|
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Kettlebell clean and jerk.
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4
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10 for left and right arm
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Box jumps, 70 – 90 cm high.
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3
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30
|
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Clapping push up.
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3
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10
|
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Sit-up.
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3
|
15
|
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Turkish get up (12-24 kg).
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3
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3 for each side
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Day 6
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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.
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Drink about 1-1.5 liters of liquid during a workout.
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Day 7
Rest day.
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