By Brad Schoenfeld
This paintings is aimed toward energetic ladies, own running shoes, and health execs. It goals to permit readers to accomplish their pursuits via workout and good consuming plans, and lines a six days per week regimen, alternating among weight lifting classes at some point and a 30-minute aerobic consultation the subsequent. those may be mixed to exploit over 3 days reckoning on time to be had to the person. vitamin menus supply rules for every thing you want to devour over the 28 day plan, yet are organize so readers can comprise their very own nutrients personal tastes. This paintings is going past the preliminary 28 day plan with advice and ideas to aid the reader proceed with their new way of life.
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Additional resources for 28-Day Body Shapeover: Lose Inches, Gain Definition, Look Great
1 8 Increase resistance and/or pedal speed. 2 5 Decrease resistance and/or pedal speed. 1 9 Increase resistance and/or pedal speed. 1 5 Decrease resistance and/or pedal speed. 1 9 Increase resistance and/or pedal speed. 1 5 Decrease resistance and/or pedal speed. 1 9 Increase resistance and/or pedal speed. 2 5 Decrease resistance and/or pedal speed. 1 8 Increase resistance and/or pedal speed. 2 5 Decrease resistance and/or pedal speed. 1 7 Increase resistance and/or pedal speed. 3 5 Decrease resistance and/or pedal speed.
Week 2 Resistance and Cardio Workouts 39 Day 8 Workout Today will be a resistance workout. You’ll train shoulders, biceps, and triceps. Exercises for shoulders will be performed in straight sets; exercises for biceps and triceps will be performed as supersets. Remember to selectively stretch the muscle group you are training between sets. Stretches for shoulders, triceps, and biceps are shown on pages 10, 11, and 12, respectively. Gym Arnold Press Sets 3 Reps Home 15 to 20 Arnold Press 113 113 One-Arm Cable Lateral Raise 3 15 to 20 One-Arm Strength Band Lateral Raise 116 Bench Rear Lateral Raise 117 3 15 to 20 Bench Rear Lateral Raise 119 119 3 Dumbbell Incline Curl 15 to 20 Dumbbell Incline Curl 125 Two-Arm Dumbbell Overhead Triceps Extension 143 40 125 Two-Arm Dumbbell Overhead Triceps Extension 143 Day 8 Gym Dumbbell Hammer Curl Sets 2 Reps Home 15 to 20 Dumbbell Hammer Curl 126 126 Triceps Dip Triceps Dip 140 Prone Incline Curl 140 2 15 to 20 Prone Incline Curl 132 Nosebreaker 132 Two-Arm Dumbbell Lying Triceps Extension 141 141 Menu Meal One • 1 cup shredded wheat • 4 ounces 1% milk Meal Two • Peach smoothie (containing 1 large peach, 1 scoop whey protein powder, 1 tablespoon flaxseed oil, and crushed ice) Meal Three • 6 ounces grilled chicken breast • Large salad (containing romaine lettuce, green pepper, carrot, tomato, balsamic vinegar, and 1 tablespoon olive oil) Meal Four • 1 medium apple Meal Five • 6 ounces mahimahi • 12 ounces zucchini 41 Day 9 Workout Today will be a cardio workout.
This will create a distinct aerobic effect, keeping your heart rate elevated throughout the session. This results in a substantial increase in caloric expenditure, ultimately helping to elevate metabolism and reduce body fat. For the straight sets, you’ll perform a set, rest for 30 seconds, perform another set, rest for 30 seconds, and so on. For the supersets, you’ll perform the first exercise, immediately perform the second exercise, rest for 30 seconds, and repeat. During the rest interval, you will employ selective muscular stretching, stretching the muscle that is being worked.