Muscle & Fitness's 101 High Intensity Workouts for Fast Results (101 Workouts) PDF

By Muscle & Fitness

ISBN-10: 1600783384

ISBN-13: 9781600783388

Aimed in the direction of an individual uninterested in spending numerous hours education with weights and doing aerobic and with no seeing extra profits, one zero one High-Intensity exercises for quick effects presents a life of exercises that always elevate lean muscle mass and decrease physique fats utilizing scientifically confirmed equipment of brief, high-intensity bouts of educating.

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1 min. EXERCISE Pulldown Close-Grip Bench Press Cable Crunch SETS/REPS 10/15 10/15 REST 2 min. 2 min. 10/15 1 min. EXERCISE Bench Press Preacher Curl SETS/REPS 10/15 10/15 REST 2 min. 2 min. EXERCISE Lateral Raise Squat Standing Calf Raise SETS/REPS 10/15 10/15 10/15 REST 2 min. 2 min. 1 min. EXERCISE Bent-Over Row Pushdown Hanging Leg Raise SETS/REPS 10/15 10/15 10/15 REST 2 min. 2 min. 1 min. indd 39 39 10/23/09 12:31:00 PM CHAPTER I In the gym, your days of resting longer than you’re actually lifting are history.

Select an equivalent resistance for each exercise, from heavy (4RM) to moderate (10–12RM) to light (40+RM), depending on whether you want to focus on strength, size or endurance. Whatever resistance/RM you select, start off doing half that number of reps. For example, if you go with your 10RM on incline presses and lat pulldowns, begin with five reps of each. 101 HIGH-INTENSITY WORKOUTS 10/30/09 2:22:40 PM FULFILL YOUR DENSITY >> Start your stopwatch. Using a 10RM on incline presses and pulldowns as an example, do five reps of inclines, rest as needed (which will be very brief early on) and then do five reps of pulldowns.

8/20 sec. 10 sec. 10 sec. EXERCISE BACK Bent-Over Row Lat Pulldown Seated Row Straight-Arm Pulldown ABS Alternating Oblique Crunch Cable Crunch 1 SETS/TIME REST 1 8/20 sec. 8/20 sec. 8/20 sec. 8/20 sec. 10 sec. 10 sec. 10 sec. 10 sec. 8/20 sec. 10 sec. 8/20 sec. 10 sec. Rest 2–3 minutes between exercises. WORKOUT 2: LEGS, CALVES EXERCISE SETS/TIME QUADS/GLUTES/HAMSTRINGS Squat 8/20 sec. Leg Press 8/20 sec. Leg Extension 8/20 sec. Leg Curl 8/20 sec. 10 sec. 10 sec. 10 sec. 10 sec. CALVES Standing Calf Raise Seated Calf Raise 10 sec.

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101 High Intensity Workouts for Fast Results (101 Workouts) by Muscle & Fitness


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