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  • The Abs Challenge Week 9

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    The document outlines a two week workout program with an upper body workout and lower body workout performed twice per week each. The upper body workout consists of 4 supersets with exercises like pushups, rows, chin ups, and curls. Each superset is performed 3 times with 30 seconds rest in between. Interval training cardio is also performed twice per week after the upper body workout. The lower body workout similarly consists of 4 supersets with exercises like step ups, lunges, planks, and burpees. Diet guidelines are also provided.

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    The document outlines a two week workout program with an upper body workout and lower body workout performed twice per week each. The upper body workout consists of 4 supersets with exercises like pushups, rows, chin ups, and curls. Each superset is performed 3 times with 30 seconds rest in between. Interval training cardio is also performed twice per week after the upper body workout. The lower body workout similarly consists of 4 supersets with exercises like step ups, lunges, planks, and burpees. Diet guidelines are also provided.

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    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    46 views6 pages

    The Abs Challenge Week 9

    Uploaded by

    ds92jz
    The document outlines a two week workout program with an upper body workout and lower body workout performed twice per week each. The upper body workout consists of 4 supersets with exercises like pushups, rows, chin ups, and curls. Each superset is performed 3 times with 30 seconds rest in between. Interval training cardio is also performed twice per week after the upper body workout. The lower body workout similarly consists of 4 supersets with exercises like step ups, lunges, planks, and burpees. Diet guidelines are also provided.

    Copyright:

    Attribution Non-Commercial (BY-NC)
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    The Abs Challenge 2009 - Week #9

    Upper Body Workout Inferno Stage: 2x per week (e.g. Monday and Thursday) Superset #1: 1a) Modified Hindu Pushup (15-20 reps) 1b) One Arm Row (15 reps per side) Superset #2: 2a) Chin Up (15-20 reps) 2b) Shoulder Press (12 reps) Superset #3: 3a) Incline Dumbbell Press (15 reps) 3b) Reverse Band Fly (15 reps) Superset #4: 4a) Tricep Pushdown (12 reps) 4b) Hammer Curl (12 reps) Perform each superset 3 times, with 30s rest after each superset, but no rest between the sets in a superset. Then go on to next superset. Sprint for 25s (80% of your max) Light jog for 30s Repeat for 6 rounds Interval Training Cardio 2x per week, on Upper Body Workout Days:

    Upper Body Workout Inferno Stage Superset #1

    Superset #2

    Upper Body Workout Inferno Stage Superset #3

    Superset #4

    Lower Body Workout Inferno Stage: 2x per week (e.g. Tuesday and Friday) No HIIT on Lower Body days!

    Sample Week: Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: Diet: Refer to Cheat To Be Lean Notes, Meal Plans, and Recipes by Joel Marion: http://www.cheattobelean.com/mealplan.pdf Upper Body + HIIT Lower Body Rest Upper Body + HIIT Lower Body Rest Rest

    Superset #1: 1a) DB Step Up (15 reps per side) 1b) DB Wall Squat Hold (20-30s) Superset #2: 2a) Stationary Band Lunges (12 reps per side) 2b) Ball Squat with DB (12 reps) Superset #3: 3a) Leg Raise Crunch (12 reps per side) 3b) Side Plank (25s per side) Superset #4: 4a) Burpee Jump (15 reps) 4b) High Knee Drill (40 steps) Perform each superset 3 times, with 30s rest after each superset, but no rest between the sets in a superset. Then go on to next superset.

    Lower Body Workout Inferno Stage Superset #1

    Superset #2

    Lower Body Workout Inferno Stage Superset #3

    Superset #4

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