HIIT CARDIO WEIGHT LOSS PLAN 45 MIN BULKING PLAN 0 MIN FEMALE 8 WEEK ADVANCED

Hiit cardio weight loss plan 45 min bulking plan 0

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HIIT CARDIO: WEIGHT LOSS PLAN 45 MIN / BULKING PLAN 0 MIN FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 38
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WEDNESDAY: CHEST/TRIS/CORE WEEK 7 PECK DECK OR MACHINE FLY 4 Sets, x15 Reps Static Hold: x15 Reps, Every 5th Rep, complete a 5 second static hold at the top of the movement PUSHUPS 4 Sets, x10-12 Reps, Kneeling is allowed if necessary CABLE CROSSOVERS 4 Sets, x10-12 Reps Last x2 Sets: Dropsets Pick a Heavy Weight: x10 Reps Immediately pick a Lighter Weight: x10-12 Reps DUMBBELL OVERHEAD TRICEP EXTENSION 4 Sets, x12-15 Reps REVERSE CRUNCH 4 Sets, x12-15 Reps HANGING KNEE RAISES 4 Sets, x12-15 Reps CRUNCH 4 Sets, x15-20 Reps © 2 0 1 8 1 U P N u t r i t i o n , L L C . A l l R i g h t s R e s e r v e d . R e p r o d u c t i o n w i t h o u t p e r m i s s i o n p r o h i b i t e d . HIIT CARDIO: WEIGHT LOSS PLAN 45 MIN / BULKING PLAN 0 MIN FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 39
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THURSDAY: LEGS/GLUTES WEEK 7 DUMBBELL SUMO SQUAT Partial Reps: 4 Sets, Complete x10 “1/2” Reps at the bottom of movement, then immediately complete x15 Full Reps SUPERSET, 4 SETS Weighted Stationary Lunges, x12-15 Reps each Leg Barbell Side Lunges, x12-15 Reps each Side CABLE PULL THROUGH 4 Sets, x20 Reps Static Hold: Every 5th Rep, complete a 5 second static hold at the top of the movement SUPERSET, 4 SETS Alternating Reverse Lunges, x12-15 Reps each Leg Jump Squats, As many as Possible CALVES 4 Sets, x15-20 Reps SUPERSET, 4 SETS Goblet Squat, x12-15 Reps Good morning, x10-12 Reps © 2 0 1 8 1 U P N u t r i t i o n , L L C . A l l R i g h t s R e s e r v e d . R e p r o d u c t i o n w i t h o u t p e r m i s s i o n p r o h i b i t e d . HIIT CARDIO: WEIGHT LOSS PLAN 45 MIN / BULKING PLAN 20 MIN FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 40
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FRIDAY: SHOULDERS/CORE WEEK 7 SUPERSET, X4 SETS Standing Military Barbell Press, x10-12 Reps Front Barbell Laterals, x12-15 Reps FACEPULLS Triple Drop Sets: 4 Sets Pick a Heavy Weight: x10-12 Reps Immediately pick a Medium Weight: x10-12 Reps Immediately pick a Lighter Weight: x10-12 Reps DUMBBELL SIDE LATERAL RAISES 4 Sets, x20 Reps Static Hold: Every 5th Rep, complete a 5 second static hold at the top of the movement SUPERSETS, X4 SETS Reverse Dumbbell Laterals, x12-15 Reps Face Pulls, x10-12 Reps CRUNCHES 4 Sets, x15-20 Reps HANGING KNEE RAISES 4 Sets, x12-15 Reps PLANK 4 Sets, 1 Minute Hold © 2 0 1 8 1 U P N u t r i t i o n , L L C . A l l R i g h t s R e s e r v e d . R e p r o d u c t i o n w i t h o u t p e r m i s s i o n p r o h i b i t e d . HIIT CARDIO: WEIGHT LOSS PLAN 45 MIN / BULKING PLAN 0 MIN FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 41
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© 2 0 1 8 1 U P N u t r i t i o n , L L C . A l l R i g h t s R e s e r v e d . R e p r o d u c t i o n w i t h o u t p e r m i s s i o n p r o h i b i t e d . FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 42 WEEK 7 SATURDAY - ACTIVE REST DAY SUNDAY - REST DAY Perform 3 core exercises (page 49) HIIT CARDIO: WEIGHT LOSS PLAN 45 MIN / BULKING PLAN 0 MIN
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MONDAY: BACK/BICEPS WEEK 8 PULLDOWN MACHINE 4 Sets, x10-12 Reps BENT OVER BARBELL ROW 4 Sets, x10-12 Reps 4th Set: Triple Drop Set Pick a Heavy Weight: x10 Reps Immediately pick a Medium Weight: x10-12 Reps
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