If you want to be shredded , build an aesthetic physique and see your abs and your Adonis belt without doing hours of cardio, metabolic work, and other old-fashioned stuff that doesn't work, this program is for you. You've tried everything? Doing hours of cardio , Keto , Paleo , fasting, weight training 6 days per week, starving yourself but your abs don't pop up. You may have lost the first 5–10 pounds, but then you plateaued? If you want your hard work to pay off, you need a strategy that works.
A
Treadmill Work
@ 30:00
B
side crunches
2 x MAX
C
leg lift with crunch
A
incline smith machine chest press
3 x 10
B
hammer decline chest press
3 x 10
C
chest fly machine
3 x 10
D
machine chest press
3 x 10
E
tricep cheat pressdown
3 x 10
F
standing calf raise machine
3 x 10
A
total calories
B
protein
1 x 4
C
carbs
1 x 4
D
fat
1 x 9
E
fasting time
F
supplements
A
preacher machine curl
3 x 10
B
Single Arm Cable Curl
3 x 10
C
incline hammer curl
3 x 10
D
Reverse cable Curl
3 x 10
E
reverse pec fly machine
3 x 10
F
Leaning Forward Smith Shrug
3 x 10
G
seated calf raise machine
3 x 10
A
Treadmill Work
@ 30:00
B
side crunches
2 x MAX
C
leg lift with crunch
3 x MAX
A
hip adduction machine
3 x 10
B
hip abduction machine
3 x 10
C
Hack Squat
3 x 10
D
Leg Press
3 x 10
E
single leg leg extension
3 x 10
F
glute Rdl
3 x 10
G
seated leg curl
3 x 10
A
seated side lateral raise machine
3 x 10
B
Smith Shoulder Press
3 x 10
C
Alternating DB Front Raise
3 x 10
D
tricep cheat pressdown
3 x 10
E
underhand smith press
3 x 10
F
tricep dip machine
3 x 10
A
hammer supinated pulldown
3 x 10
B
Lat Pulldown
3 x 10
C
Hammer row
3 x 10
D
chest supported wide grip T-Bar rows
3 x 10
E
bicep machine curl
3 x 10
F
Back Extension
3 x 10
G
kneeling cable crunch
3 x 10
A
Treadmill Work
@ 30:00
B
side crunches
2 x MAX
C
leg lift with crunch
physique Coach I help average people build the body of their dreams, depending on their needs and lifestyle. I focus only on appearance and hypertrophy. With 20 years of lifting experience and 15 years of coaching, I am certified by IFBB and have been working in the supplement industry for 10 years as a general manager in a supplement store, helping more than 1000 clients monthly.
You have to have a plan.That plan has to be measurable and flexible to some degree.That plan needs to be consistently followed and needs to evolve as you evolve. If you want your appearance to shift a room without saying a word, invest in your looks
Get 24 week natty Cut