Spring workout
The spring workout is to increase your muscle definition and gain lean muscles mass. In order to see results you must follow through with the nutrition plan and workout plan 100%. If you want to increase your muscle definition then lower the weight and increase the reps. if you want to increase your muscle mass, lower the reps and raise the weight. Follow the lifting rules for the best results. Abs are very important to this workout and must not be overworked as you can see below, abs are only scheduled for two days of the week. You can choose the days you wish to work your abs, but try to keep the two days at least one day apart. Another key element to this plan is the amount of time and effort you put into it. Take each lift seriously and focus on your goal to improve your body. Any workout will be a waste of time if you don’t take it seriously. During your lift, you can choose to either follow what the plan says for you to do, or you can push your limits for an even better workout. But remember if you choose to lower the reps or weight, then you’re only hurting yourself. Also remember to switch between upper body and lower body. If you don’t switch you will be interrupting the recovery process and you want be giving your body time to rest, and your muscles time to grow.
Recommended schedule
Monday: upper body+abs
Tuesday: lower body
Wednesday: upper body
Thursday: lower body+abs
Friday: upper body
Saturday: lower body
Sunday: RECOVERY
You dont have to follow this schedule exactly. You can adjust it in anyway youd like to fit your schedule. Just remember not to do two of the same workouts back to back.
Tuesday: lower body
Wednesday: upper body
Thursday: lower body+abs
Friday: upper body
Saturday: lower body
Sunday: RECOVERY
You dont have to follow this schedule exactly. You can adjust it in anyway youd like to fit your schedule. Just remember not to do two of the same workouts back to back.
TRAINING=NUTRITION=RECOVERY
Training, nutrition, and recovery are all equal. If one isn’t given the same attention than the others are affected too.
Training- this part of the plan has to be taken seriously. If you slack off then you’re just wasting your time.
Nutrition- for the best results when lifting, start with a proper diet that matches you. Most of this is common since. If you’re trying to lose weight or improve our body you wouldn’t want to eat cookies or cake or something like that. There will be a nutrition plan that i will give you later on.
Recovery- once again, recovery is very important. This is the time for your muscles to rest and grow. If you lift the same muscles over and over again you can cause strains or tears. one way to help your muscles recover is having some protein after you workout.
Training- this part of the plan has to be taken seriously. If you slack off then you’re just wasting your time.
Nutrition- for the best results when lifting, start with a proper diet that matches you. Most of this is common since. If you’re trying to lose weight or improve our body you wouldn’t want to eat cookies or cake or something like that. There will be a nutrition plan that i will give you later on.
Recovery- once again, recovery is very important. This is the time for your muscles to rest and grow. If you lift the same muscles over and over again you can cause strains or tears. one way to help your muscles recover is having some protein after you workout.
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The workout
Below are the lifts that have been chosen for the spring workout plan. Choose at least five of these workouts each week and remember to switch off between upper and lower body.
upper_body.docx | |
File Size: | 15 kb |
File Type: | docx |
lower_body.docx | |
File Size: | 15 kb |
File Type: | docx |
abs.docx | |
File Size: | 15 kb |
File Type: | docx |