This is a variable split workout. Translated…this means that you train one muscle group hard and fast, but the volume (the amount of sets you perform) is significantly less than that of the body part.
Once trained, it will recover so quickly that it can be trained again within 48 hours.
Example Variable Split: Train arms 3 times a week.
on Monday: 4 super-sets of dumbbell curls and triceps cable push-downs (A superset is two or more exercises in a row, then a rest break.)
Here’s what it looks like:
Exercise Reps Rest Dumbbell curl 12 to 15 0-12 seconds Triceps pushdown 12 to 15 45 seconds
Repeat this cycle 3 times for a total of 4 sets for each exercise.
Wednesday: 3 drop-sets (A drop-set is where an exercise is performed until failure and then immediately switched to lower weights until failure is achieved.) Each lying triceps extension and standing straight bar curl.
It looks like this:
Exercise Reps Rest Lying Triceps Extension 8-12 0-12 sec Lying Triceps Extension 8-10 0-12 sec Lying Triceps Extension 8-10 90 sec
Repeat this cycle 1 more time, rest 90 seconds and immediately go to:
Exercise Reps Rest Ease Bar Curl 8-12 0-12 sec Ease Bar Curl 8-10 0-12 sec Ease Bar Curl 8-10 ——-
Repeat the above cycle twice.
on Friday: 5 straight sets of low reps and heavy weight.
Here’s what the last one looks like:
Exercise Reps Rest Straight Bar Curl 4-6 60 Seconds Straight Bar Curl 4-6 120 Seconds Straight Bar Curl 4-6 120 Seconds Straight Bar Curl 4-6 120 Seconds Straight Bar Curl 4-6 ——
Note: Be sure to take a day off between these workouts so that your arms can recover.
Remember, exercise is the stimulus for results that occur during your rest and nutrition.
After you’ve completed strength training with an appropriate intensity level, your metabolism will remain elevated for 12 to 17 hours afterward!
Intense cardio doesn’t get you ripped… Intense strength training doesn’t get you ripped… and good nutrition doesn’t get you ripped.
It is the combination of all 3 strategies above that makes you nervous.
Strive for consistency, not perfection.
You really can get flat abs and ripped abs using 12-minute workouts…but “abs are made in the kitchen.” ,
You can do crunches and sit-ups all day long and still never get a flat stomach or show your abs until you learn to adjust.
Source by Shaun Hadsall
