2016-401-KM-4weeks2shred-eBOOK.pdf - 4WEEKS2SHRED THE MOST INTENSIVE FAT LOSS PROGRAM IN THE WORLD TODAY KRIS GETHINS 4WEEKS2SHRED | PAGE 02 KRIS

2016-401-KM-4weeks2shred-eBOOK.pdf - 4WEEKS2SHRED THE MOST...

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Unformatted text preview: 4WEEKS2SHRED THE MOST INTENSIVE FAT LOSS PROGRAM IN THE WORLD TODAY! +++++ KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 02 KRIS GETHIN’S 4WEEKS2SHRED 4Weeks2Shred is the most intensive fat loss program in the world today, riddled with workouts that will make you shudder and a diet plan so effective it will have your friends asking what exactly it is you are doing. If you want the most aggressive transformation possible in just 28 days, you’ve come to the right place. However, be warned! You are going to have to work for this like you’ve never done before. This isn’t a magic potion or quick fix; this is a proven blueprint of methodologies I’ve prescribed for nearly two decades. IF YOU WANT THE MOST AGGRESSIVE TRANSFORMATION POSSIBLE IN JUST 28 DAYS, YOU’VE COME TO THE RIGHT PLACE. KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 03 4WEEKS2SHRED WILL GIVE YOU: 1 COMPLETE 28 DAY TRAINING PLAN, devised to shred every fiber and melt away fat so you get ripped while retaining all of your muscle 2 FULL CARDIO PROGRAM to blast away the most resilient fat cells in your body 3 TOTAL DIET OVERHAUL to optimize your body for the fastest route to fat loss 4 ELITE STANDARD SUPPLEMENTATION PROGRAM to make the unchievable achievable ARE YOU READY? LET’S DO THIS... KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 04 MOTIVATION & MINDSET Successful transformations always begin with positive energy transcending from within, which is why before I even discuss your diet or workout plan, we go through a specific mind-set overhaul together. Without your mind being well rehearsed in how to sustain your motivation and repel negativity, your transformation will be doomed before you begin. Well over 150 million people have followed my video trainers and they’ve all used my mind-set conditioning guidelines first to prime their mind for success. Motivation alone won’t cut it. You have to understand how to nurture your motivation, protect it and feed its growth. This is the true secret of motivation, which I’m about to share with you now. YOU HAVE TO UNDERSTAND HOW TO NURTURE YOUR MOTIVATION, PROTECT IT AND FEED ITS GROWTH. KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 05 UNDERSTAND YOUR REASON WHY You cannot expect to feel motivated to work for something through Always keep this “why” on hand – put it on your fridge so you see it the challenge that lies ahead if you don’t know what it is you’re working first thing in the morning, on your screen saver and on your alarm for. Getting to the very core of your “why” is going to provide the fuel clock screen. Pepper your environment with the very reason you’re required to march on when the going gets tough, which it will from choosing to make all of these sacrifices. time to time. If it were easy, everybody would be walking around with the physique they wanted. This gives you a real purpose and direction when the dark clouds rest above your head and when you’d usually quit and give in. Everybody Do some soul searching now and discover what your true “why” is has their own reasons; the important thing is that you know yours. and write it down. Keep asking yourself “why” you want this goal until you cannot simplify or elaborate the answer any further. The answer you’re left with after all of the layers have been peeled away is your true “why.” That’s what has brought you here to seek advice and guidance from me and is what is going to keep you upright when you feel like caving in to the challenges as they press against your resolve. What’s Your Why... KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 06 BURN SOME BRIDGES Some will sugar coat this but I will jump straight in and tell you that It’s all within your control. You’ve just got to choose to push them some people in your life are not right for you and they are the reason aside for now. I understand that’s not always easy or pleasant, but why you’re not where you want to be. I’ve previously discussed how you have to start putting yourself first on the priorities list in order to the five people you spend most of your time with become a serve the ones you love down the line. If you cannot bring yourself to direct influence on your reality in great length. That’s a scary choose the correct relationships in life and leave those behind that fact because if those five people aren’t aligned with your direction aren’t a positive influence on you, you’re going to face problems. and goals, you will almost be guaranteed failure down the road. Failure has never been something I accept or tolerate. Instead, I choose to control my environment and if people within that circle can’t appreciate or respect my destiny, they are removed without hesitation. On this transformation, you might have to burn some bridges and distance yourself from those who are negative, question your healthy habits and try to lead you astray. These people will only cause you stress, demotivation and pain. FAILURE HAS NEVER BEEN SOMETHING I ACCEPT OR TOLERATE. KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 07 BUILD SOME NEW BRIDGES Whenever you begin a new journey that’s is riddled with positive conflict because you won’t be constantly justifying your actions to intentions, you will attract new people into your life who have the those around you. Instead, they’ll be encouraging you. same ambitions and who possess the right mindset. This might be a new training partner, a new social group or even a new partner in This is such a powerful transition in your day-to-day existence because more extreme circumstances. the dynamics of the way your world works completely changes for the better. No longer will you be wasting valuable energy and time arguing Building these new bridges will give you a new lease on life plus make about bulls***. Instead, they’ll be sharing conversations with like- your transformation journey one that is loaded with self-fulfillment. minded people who only want to see you succeed. It will also relieve your stress levels and help you avoid unnecessary BUILDING THESE NEW BRIDGES WILL GIVE YOU A NEW LEASE ON LIFE MAKE YOUR TRANSFORMATION JOURNEY ONE THAT IS LOADED WITH SELF-FULFILLMENT. KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 08 BECOME GOAL ORIENTATED Having a goal to reach will keep your pulse going every day of the year. Goals are like the lifeblood of your existence; you become your goal. By learning to live your life by a goal at a time, your productivity and success will grow alongside you. If you don’t have goals, you don’t have direction so your motivation will dwindle into a flame so weak its heat cannot be felt. Whatever your goals are, write them down now and then break them into micro goals. Some might seem so far away from you right now or > even impossible. The only way to achieve the impossible is to start ticking those smaller goals off your list first. FOLLOW ME TO THE GYM FLOOR AND BEGIN TODAY… + TRAINING FOR FAT LOSS KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 10 TRAINING FOR FAT LOSS Training for mass and working out to get shredded aren’t actually that The cardio you’ll be doing is split across AM and PM workouts so that different. The real difference is the volume required. Most people you get two spikes to your metabolism each day. As you can see from associated getting shredded with loads of extra volume, which doesn’t the program, the volume of cardio does increase with the plan, but really make any sense. The training program for my 4Weeks2Shred that’s OK because it’s low impact on your body. is all about maximizing intensity to blast your fat away, without doing excessive volume. You’re going to exist within a calorie restricted diet for the next 28 days, so you don’t want to be doing more volume than you need to be. If you do, you’re going to risk losing too much muscle as the catabolic furnace turns on. You’re only lifting four times per week and most workouts are going to be done within an hour. Don’t invite conversation with eye contact in the gym. Treat it just like work. Politely apologize to anybody who talks to you and explain you’re there to work as you only have an hour. IT'S ALL ABOUT MAXIMIZING INTENSITY TO BLAST YOUR FAT AWAY, WITHOUT DOING EXCESSIVE VOLUME. KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 11 4WEEKS2SHRED WORKOUTS: DAY 1 DAY 1: A.M. WORKOUT — BACK + BICEPS ACTUAL REPS + WEIGHT LIFTED # EXERCISE SETS REPS REST TEMPO 1 Reverse-Grip Pulldown 3 5, 5/10, 5/10/15 60 2:0:1:0 2 Neutral-Grip Pulldown 3 5, 5/10, 5/10/15 60 2:0:1:0 3 Reverse-Grip Machine Row 3 5, 5/10, 5/10/15 60 2:0:2:2 4 T-Bar Row 3 5, 5/10, 5/10/15 60 2:0:2:2 5 Machine Preacher Curl 3 5, 5/10, 5/10/15 60 2:0:2:2 6 Cable Curl 3 5, 5/10, 5/10/15 60 3:1:2:0 7 Cardio N/A 30 minutes N/A N/A N/A 300 N/A N/A 8 Twist TRAINING SCHEME SET 1 SET 2 SET 3 Resting one second per rep of each rep in dropsets for example: in set 3, rest 5 seconds, then 10 seconds Moderate Intensity DAY 1: P.M. WORKOUT — CALVES + ABS + CARDIO ACTUAL REPS + WEIGHT LIFTED # EXERCISE SETS REPS REST TEMPO TRAINING SCHEME 1 Seated Calf Raise 3 5, 10, 15 reps 60 2:0:1:0 Superset with Superset with Hanging leg raise Hanging Leg Raise 2 Hanging Leg Raise 3 To Failure 60 2:0:1:0 3 Cardio N/A 30 minutes N/A N/A Moderate Intensity SET 1 SET 2 SET 3 KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 12 4WEEKS2SHRED WORKOUTS: DAY 2 DAY 2: A.M. WORKOUT — SHOULDERS + TRICEPS ACTUAL REPS + WEIGHT LIFTED # EXERCISE SETS REPS REST TEMPO 1 Machine Military Press 3 5, 5/10, 5/10/15 60 2:0:1:0 2 Rear Machine Fly 3 5, 5/10, 5/10/15 60 2:0:1:0 3 Machine Lateral Raise 3 5, 5/10, 5/10/15 60 2:0:2:2 4 Machine Shrug 3 5, 5/10, 5/10/15 60 2:0:2:2 5 Triceps Cable Pushdown 3 5, 5/10, 5/10/15 60 2:0:2:2 6 Overhead Rope Triceps Extension 3 10, 10/20, 10/20/30 60 3:1:2:0 7 Close-Grip Bench Press 3 10, 10/15, 10/15/20 60 N/A 8 Cardio N/A 30 minutes N/A N/A N/A 300 N/A N/A 9 Twist TRAINING SCHEME SET 1 Resting one second per rep of each rep in dropsets for example: in set 3, rest 5 seconds, then 10 seconds Moderate Intensity DAY 2: P.M. WORKOUT — CARDIO ACTUAL REPS + INTENSITY # EXERCISE SETS REPS REST TEMPO TRAINING SCHEME 1 Cardio N/A N/A Moderate Intensity 30 minutes SET 2 2:0:2:2 SET 3 KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 13 4WEEKS2SHRED WORKOUTS: DAY 3 DAY 2: ACTIVE REST ACTUAL REPS + INTENSITY # EXERCISE SETS REPS REST TEMPO 1 N/A 40 Minutes N/A 2:0:1:0 N/A 300 N/A 2:0:1:0 Cardio 2 Twist TRAINING SCHEME FAILURE HAS NEVER BEEN SOMETHING I ACCEPT OR TOLERATE. KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 14 4WEEKS2SHRED WORKOUTS: DAY 4 DAY 4: A.M. WORKOUT — LEGS ACTUAL REPS + WEIGHT LIFTED # EXERCISE SETS REPS REST TEMPO 1 Leg Extension 3 10, 10/20, 10/20/30 60 2:0:1:0 2 Standing Hack Press 3 10, 10/20, 10/20/30 60 2:0:1:0 3 Single-Leg Hamstring Curl 3 10, 10/20, 10/20/30 60 2:0:2:2 4 Hack Squat 3 10, 10/20, 10/20/30 60 2:0:2:2 5 Cardio N/A 30 minutes N/A N/A N/A 300 N/A N/A 6 Twist TRAINING SCHEME SET 1 Resting one second per rep of each rep in dropsets for example: in set 3, rest 10 seconds, then 20 seconds Moderate Intensity DAY 4: P.M. WORKOUT — CARDIO ACTUAL REPS + INTENSITY # EXERCISE SETS REPS REST TEMPO TRAINING SCHEME 1 Cardio N/A N/A Moderate Intensity 30 minutes SET 2 2:0:2:2 SET 3 KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 15 4WEEKS2SHRED WORKOUTS: DAY 5 DAY 5: A.M. WORKOUT — CHEST + CALVES ACTUAL REPS + WEIGHT LIFTED # EXERCISE SETS REPS REST TEMPO 1 Decline Chest Press 3 10, 10/20, 10/20/30 60 2:0:1:0 2 Incline Chest Press 3 10, 10/20, 10/20/30 60 2:0:1:0 3 Lower Fly Machine Crossover 3 10, 10/20, 10/20/30 60 2:0:2:2 4 Calf Raise 3 10, 10/20, 10/20/30 60 2:0:2:2 5 Cardio N/A 30 minutes N/A N/A N/A 300 N/A N/A 6 Twist TRAINING SCHEME SET 1 SET 3 SET 2 Rest one second per rep of each rep in dropsets for example: in set 3, rest 10 seconds, then 20 seconds Moderate Intensity DAY 5: P.M. WORKOUT — CARDIO + ABS ACTUAL REPS + WEIGHT LIFTED # EXERCISE SETS REPS REST TEMPO 1 Cardio N/A 30 minutes N/A 2:0:1:0 2 Decline Sit-Up 5 To failure 60 2:0:1:0 TRAINING SCHEME SET 1 SET 2 SET 3 SET 4 SET 5 KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 16 4WEEKS2SHRED WORKOUTS: DAY 6 DAY 6: ACTIVE REST ACTUAL REPS + INTENSITY # EXERCISE SETS REPS REST TEMPO 1 N/A 40 Minutes N/A 2:0:1:0 N/A 300 N/A 2:0:1:0 Cardio 2 Twist TRAINING SCHEME 4WEEKS2SHRED WORKOUTS: DAY 7 DAY 7: ACTIVE REST ACTUAL REPS + INTENSITY # EXERCISE SETS REPS REST TEMPO 1 N/A 40 Minutes N/A 2:0:1:0 N/A 300 N/A 2:0:1:0 Cardio 2 Twist TRAINING SCHEME KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 17 4WEEKS2SHRED WORKOUTS: DAY 8 DAY 8: A.M. WORKOUT — BACK + BICEPS ACTUAL REPS + WEIGHT LIFTED # EXERCISE SETS REPS REST TEMPO 1 Low Hammer Row 4 10, 10, 10/20, 10/20/10 60 2:0:1:0 2 Seated Cable Row 4 10, 10, 10/20, 10/20/10 60 2:0:1:0 3 Chest-Supported Bent-Over Row 4 10, 10, 10/20, 10/20/10 60 2:0:2:2 4 Lat Pulldown 4 10, 10, 10/20, 10/20/10 60 2:0:2:2 5 Spider Curl 4 10, 10, 10/20, 10/20/10 60 2:0:2:2 6 High-Pulley Cable Curl 4 10, 10, 10/20, 10/20/10 60 3:1:2:0 7 Cardio N/A 40 Minutes N/A N/A N/A 300 N/A N/A 8 Twist TRAINING SCHEME SET 1 SET 2 SET 3 SET 4 Reps, resting one second per rep of each rep in dropsets Moderate Intensity DAY 8: P.M. WORKOUT — CALVES + ABS + CARDIO ACTUAL REPS + WEIGHT LIFTED # EXERCISE SETS REPS REST TEMPO TRAINING SCHEME 1 Seated Calf Raise 3 5, 10, 15 reps 60 2:0:1:0 Superset with Hanging Leg Raise 2 Hanging Leg Raise 3 To Failure 60 2:0:1:0 3 Cardio N/A 40 Minutes N/A N/A Moderate Intensity SET 1 SET 2 SET 3 SET 4 KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 18 4WEEKS2SHRED WORKOUTS: DAY 9 DAY 9: A.M. WORKOUT — SHOULDERS + TRICEPS ACTUAL REPS + WEIGHT LIFTED # EXERCISE SETS REPS REST TEMPO 1 Rear Delt Dumbbell Raise 4 10, 10, 10/20, 10/20/10 60 2:0:1:0 2 Hammer Shoulder Press 4 10, 10, 10/20, 10/20/10 60 2:0:1:0 3 Dumbbell Lateral Raise 4 10, 10, 10/20, 10/20/10 60 2:0:2:2 4 Upright Row 4 10, 10, 10/20, 10/20/10 60 2:0:2:2 5 Triceps Pushdown 4 10, 10, 10/20, 10/20/10 60 2:0:2:2 6 Reverse-Grip Triceps Pulldown 4 10, 10, 10/20, 10/20/10 60 3:1:2:0 7 Lying Triceps Extension 4 10, 10, 10/20, 10/20/10 60 N/A 8 Cardio N/A 40 Minutes N/A N/A N/A 300 N/A N/A 9 Twist TRAINING SCHEME SET 1 Rest one second per rep of each rep in dropsetsfor example: in set 4, rest 10 seconds, then 20 seconds Moderate Intensity DAY 9: P.M. WORKOUT — CARDIO ACTUAL REPS + INTENSITY # EXERCISE SETS REPS REST TEMPO TRAINING SCHEME 1 Cardio N/A N/A Moderate Intensity 40 Minutes SET 2 2:0:2:2 SET 3 KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 19 4WEEKS2SHRED WORKOUTS: DAY 10 DAY 2: ACTIVE REST ACTUAL REPS + INTENSITY # EXERCISE SETS REPS REST TEMPO 1 N/A 45 Minutes N/A 2:0:1:0 N/A 300 N/A 2:0:1:0 Cardio 2 Twist TRAINING SCHEME FAILURE HAS NEVER BEEN SOMETHING I ACCEPT OR TOLERATE. KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 20 4WEEKS2SHRED WORKOUTS: DAY 11 DAY 11: A.M. WORKOUT — LEGS ACTUAL REPS + WEIGHT LIFTED # EXERCISE SETS REPS REST TEMPO 1 Lying Hamstring Curl 4 10, 10, 10/20, 10/20/10 60 2:0:1:0 2 Leg Extension 4 10, 10, 10/20, 10/20/10 60 2:0:1:0 3 Leg Press 4 10, 10, 10/20, 10/20/10 60 2:0:2:2 4 Squat Press 4 10, 10, 10/20, 10/20/10 60 2:0:2:2 5 Cardio N/A 40 Minutes N/A N/A N/A 300 N/A N/A 6 Twist TRAINING SCHEME SET 1 SET 3 Reps, rest one second per rep of each rep in dropsets for example: in set 4, rest 10 seconds, then 20 seconds Moderate Intensity DAY 11: P.M. WORKOUT — CARDIO ACTUAL REPS + INTENSITY # EXERCISE SETS REPS REST TEMPO TRAINING SCHEME 1 Cardio N/A N/A Moderate Intensity 40 Minutes SET 2 2:0:2:2 SET 4 KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 21 4WEEKS2SHRED WORKOUTS: DAY 12 DAY 12: A.M. WORKOUT — CHEST + CALVES ACTUAL REPS + WEIGHT LIFTED # EXERCISE SETS REPS REST TEMPO 1 Incline Hammer Bench Press 4 10, 10/20, 10/20/30 60 2:0:1:0 2 Flat Hammer Press 4 10, 10, 10/20, 10/20/10 60 2:0:1:0 3 Cable Crossover 4 10, 10, 10/20, 10/20/10 60 2:0:2:2 4 Calf Raise (Leg Press Machine) 4 10, 10, 10/20, 10/20/10 60 2:0:2:2 5 Cardio N/A 40 Minutes N/A N/A N/A 300 N/A N/A 6 Twist TRAINING SCHEME SET 1 SET 2 SET 3 SET 4 Reps, rest one second per rep of each rep in dropsets for example: in set 4, rest 10 seconds, then 20 seconds Moderate Intensity DAY 12: P.M. WORKOUT — CARDIO + ABS ACTUAL REPS + WEIGHT LIFTED # EXERCISE SETS REPS REST TEMPO 1 Crunch 5 To Failure 60 2:0:1:0 2 Cardio N/A 40 Minutes N/A N/A TRAINING SCHEME SET 1 SET 2 SET 3 SET 4 SET 5 KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 22 4WEEKS2SHRED WORKOUTS: DAY 13 DAY 13: ACTIVE REST ACTUAL REPS + INTENSITY # EXERCISE SETS REPS REST TEMPO 1 N/A 45 Minutes N/A 2:0:1:0 N/A 300 N/A 2:0:1:0 Cardio 2 Twist TRAINING SCHEME 4WEEKS2SHRED WORKOUTS: DAY 14 DAY 14: ACTIVE REST ACTUAL REPS + INTENSITY # EXERCISE SETS REPS REST TEMPO 1 N/A 45 Minutes N/A N/A N/A 300 N/A 2:0:1:0 Cardio 2 Twist TRAINING SCHEME KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 23 4WEEKS2SHRED WORKOUTS: DAY 15 DAY 15: A.M. WORKOUT — BACK + BICEPS ACTUAL REPS + WEIGHT LIFTED # EXERCISE SETS REPS REST TEMPO 1 High Row 3 10, 10/10, 10/20/10 60 2:0:1:0 2 Reverse-Grip Lat Pulldown 3 10, 10/10, 10/20/10 60 2:0:1:0 3 Machine Row 3 10, 10/10, 10/20/10 60 2:0:2:2 4 Hyperxtension 3 10, 10/10, 10/20/10 60 2:0:2:2 5 Machine Preacher Curl 3 10, 10/10, 10/20/10 60 2:0:2:2 6 Barbell Curl 3 10, 10/10, 10/20/10 60 3:1:2:0 7 Cardio N/A 45 Minutes N/A N/A N/A 300 N/A N/A 8 Twist TRAINING SCHEME SET 1 SET 2 SET 3 Reps, rest one second per rep of each rep in dropsets for example: in set 3, rest 10 seconds, then 20 seconds Moderate Intensity DAY 15: P.M. WORKOUT — CALVES + ABS + CARDIO ACTUAL REPS + WEIGHT LIFTED # EXERCISE SETS REPS REST TEMPO TRAINING SCHEME 1 Seated Calf Raise 3 10, 10/10, 10/20/10 60 2:0:1:0 Superset with Lying Leg Raise 2 Lying Leg Raise 3 To Failure 60 2:0:1:0 3 Cardio N/A 45 Minutes N/A N/A Moderate Intensity SET 1 SET 2 SET 3 KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 24 4WEEKS2SHRED WORKOUTS: DAY 16 DAY 16: A.M. WORKOUT — BACK + BICEPS ACTUAL REPS + WEIGHT LIFTED # EXERCISE SETS REPS REST TEMPO 1 Seated Front Raise to Standing Front Raise 4 10, 10/10, 10/20/10 60 2:0:1:0 2 Seated Lateral Raise to Standing Lateral Raise 4 10, 10/10, 10/20/10 60 2:0:1:0 3 Rear Cable Crossover 4 10, 10/10, 10/20/10 60 2:0:2:2 4 Dumbbell Shrug 4 10, 10/10, 10/20/10 60 2:0:2:2 5 Triceps Rope Extension 4 10, 10/10, 10/20/10 60 2:0:2:2 6 Reverse-Grip Triceps Pushdown 4 10, 10/10, 10/20/10 60 3:1:2:0 7 Seated Triceps Extension 4 10, 10/10, 10/20/10 60 N/A 8 Cardio N/A 45 minutes N/A N/A N/A 300 N/A N/A 9 Twist TRAINING SCHEME SET 3 ACTUAL REPS + INTENSITY # EXERCISE SETS REPS REST TEMPO TRAINING SCHEME 1 N/A N/A Moderate Intensity 45 minutes SET 2 Reps, rest one second per rep of each rep in dropsets (for example: in set 3, rest 10 seconds, then 20 seconds). DAY 16: P.M. WORKOUT — CARDIO + ABS Cardio SET 1 N/A SET4 KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 27 4WEEKS2SHRED WORKOUTS: DAY 17 DAY 17: A.M. WORKOUT — ACTIVE REST ACTUAL REPS + INTENSITY # EXERCISE SETS REPS REST TEMPO 1 N/A 50 Minutes N/A N/A N/A 300 N/A 2:0:1:0 Cardio 2 Twist TRAINING SCHEME DAY 17: P.M. WORKOUT — ACTIVE REST ACTUAL REPS + INTENSITY # EXERCISE SETS REPS REST TEMPO 1 N/A 50 Minutes N/A N/A N/A 300 N/A 2:0:1:0 Cardio 2 Twist TRAINING SCHEME KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 26 4WEEKS2SHRED WORKOUTS: DAY 18 DAY 18: A.M. WORKOUT — LEGS ACTUAL REPS + WEIGHT LIFTED # EXERCISE SETS REPS REST TEMPO 1 Leg Extensions 3 10, 10/10, 10/20/10 60 2:0:1:0 2 Squat Machine Press 3 10, 10/10, 10/20/10 60 2:0:1:0 3 Lying Hamstring Curl 3 10, 10/10, 10/20/10 60 2:0:2:2 4 Parallel Leg Press 3 10, 10/10, 10/20/10 60 2:0:2:2 5 Cardio N/A 45 Minutes N/A N/A N/A 300 N/A N/A 6 Twist TRAINING SCHEME SET 1 Reps, resting one second per rep of each rep in dropsets for example: in set 3, rest 10 seconds, then 20 seconds Moderate Intensity DAY 18: P.M. WORKOUT — CARDIO ACTUAL REPS + INTENSITY # EXERCISE SETS REPS REST TEMPO TRAINING SCHEME 1 Cardio N/A N/A Moderate Intensity 45 Minutes SET 2 N/A SET 3 KRIS GETHIN’S 4WEEKS2SHRED + | PAGE 26 4WEEKS2SHRED WORKOUTS: DAY 19 DAY 19: A.M. WORKOUT — CHEST + CALVES + ABS ACTUAL REPS + WEIGHT LIFTED # EXERCISE SETS REPS REST TEMPO 1 Machine Fly 3 10, 10/10, 10/20/10 60 2:0:1:0 2 Decline Dumbbell Flyes 3 10, 10/10, 10/20/10 60 2:0:1:0 3 Incline Cable Flye 3 10, 10/10, 10/20/10 60 ...
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