Week 1 abs program
Frequency of the drive abs: 3 to 4 times a week.
Order: Up, down, forward slash (for six weeks, working with each part combined superset 2 exercises).
Repetitions / sets: Do 25 repetitions of each superset, three passages in all.
Rest: No rest unless necessary.
Cardio 3 times a week. 30 minutes.
60-70% of MHR (maximum heart rate).
Diet: Eat 2.2 g protein / kg body weight equally distributed on meals (six weeks).
Drink plenty of water until the fifth week.
-------------------------------------------------------------------------------------------------------------
Abs program week 2
-------------------------------------------------------------------------------------------------------------
Frequency of the drive abs: 3 to 4 times a week.
Order: Low, sloping top.
Repetitions / sets: Do 20 repetitions of each superset, three passages in all.
Rest: No rest in the superset, 30 seconds rest between supersets.
Cardio 4 times a week. 30 minutes.
65-75% of MHR.Plan: Cut 250 calories caloric intake base.
-------------------------------------------------------------------------------------------------------------
Week 3 abs program
-------------------------------------------------------------------------------------------------------------
Frequency of the drive abs: 3 to 4 times a week.
Order: Oblique, up, down.
Repetitions / sets: Do 15 repetitions of each superset; 30 seconds rest between supersets.
Rest: No rest in the superset, 30 seconds rest between supersets.
Cardio 4 times a week. 30 minutes.
65-75% of MHR.Plan: Reduce from 250 to 500 calories caloric intake base.
-------------------------------------------------------------------------------------------------------------
Abs program week 4
-------------------------------------------------------------------------------------------------------------
Frequency of the drive abs: 3 to 4 times a week.
Order: High, low, oblique.
Repetitions / sets: Do 8 to 12 repetitions of each superset, three passages in all.
Choose exercises that require more power to be made the statement as legs outstretched.
Rest: No rest in the superset, 45 seconds rest between supersets.
Cardio 4 times a week. 30 minutes.
70-80% of MHR.Plan: Hold the calorie deficit of 250-500 calories.
--------------------------------------------------------------------------------------------------------------
Program abs week 5
--------------------------------------------------------------------------------------------------------------
Frequency of the drive abs: 3 to 4 times a week.
Order: low, sloping topRepetitions / sets: Do 8 to 12 repetitions of each superset, three passages in all.
Rest: No rest in the superset, 45 seconds rest between supersets.
Cardio 4 times a week. 60 minutes.
70-80% of MHR.Plan: Make your review and adjust the calories accordingly.
--------------------------------------------------------------------------------------------------------------
Abs program 6 weeks
--------------------------------------------------------------------------------------------------------------
Frequency of the drive abs: 3 to 4 times a week.
Order: Oblique, up, downRepetitions / sets: Do 20 repetitions of each superset, three passages in all.
Rest: No rest at the superset; minimum rest between supersets.
Cardio 4 times a week. 60 minutes.
70-80% of MHR.
--------------------------------------------------------------------------------------------------------------
Plan: Make your review and adjust the calories accordingly. Reduce water intake.
***********************************************************************************
you want an effective and easy program to do.
you want ;
you want this click here
***********************************************************************************
What is MHR next article.
0 commentaires:
Post a Comment