Download e-book for iPad: 28-Day Body Shapeover: Lose Inches, Gain Definition, Look by Brad Schoenfeld

By Brad Schoenfeld

ISBN-10: 0736060456

ISBN-13: 9780736060455

This paintings is geared toward lively girls, own running shoes, and health execs. It goals to permit readers to accomplish their ambitions via workout and brilliant consuming plans, and contours a six days per week regimen, alternating among weight lifting classes at some point and a 30-minute aerobic consultation the subsequent. those might be mixed to exploit over 3 days reckoning on time to be had to the person. nutrition menus supply principles for every thing you must consume over the 28 day plan, yet are arrange so readers can contain their very own meals 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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Extra info for 28-Day Body Shapeover: Lose Inches, Gain Definition, Look Great

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Since a muscle begins to recuperate within several seconds after the completion of a set, you should attempt to move from one exercise to the other in an expeditious fashion during supersetted movements. Supersets will be performed for those muscle groups that have an agonist/ antagonist relationship. Agonist/antagonist muscles are opposing muscle groups where one muscle contracts while the other relaxes. The quadriceps/hamstrings, 35 36 28-Day Body Shapeover back/chest, and triceps/biceps all possess this yin-yang relationship.

Day 1 Workout Today will be a resistance workout. You’ll train shoulders, biceps, and triceps. 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 Dumbbell Shoulder Press Sets Reps 4 8 to 10 Home Dumbbell Shoulder Press 113 Cable Rope Upright Row 113 3 8 to 10 Dumbbell Upright Row 114 115 Kneeling Cable Bent Lateral Raise 3 8 to 10 Dumbbell Bent Lateral Raise 118 119 One-Arm Cable Curl 3 8 to 10 One-Arm Strength Band Curl 129 Barbell Drag Curl 131 2 8 to 10 125 124 Dumbbell Concentration Curl 132 22 Dumbbell Drag Curl 2 8 to 10 Dumbbell Concentration Curl 132 Day 1 Gym Sets Dumbbell Triceps Kickback 3 Reps Home 8 to 10 Dumbbell Triceps Kickback 137 One-Arm Dumbbell Overhead Triceps Extension 137 3 8 to 10 One-Arm Dumbbell Overhead Triceps Extension 143 143 One-Arm Cable Reverse Pressdown 2 8 to 10 One-Arm Strength Band Reverse Pressdown 139 140 Menu Meal One • 1/2 cup oatmeal • 1 scoop whey protein powder • Coffee or tea Meal Two Meal Four • 1 medium pear Meal Five • 6 ounces flounder • 12 ounces grilled yellow squash • Strawberry smoothie (containing 1 cup strawberries, 1 scoop whey protein powder, 1 tablespoon flax 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) 23 Day 2 Workout Today will be a cardio workout.

3 5 Slightly increase stride pace. No incline. 1 7 Increase stride pace. 5% every 30 seconds. 3 5 Decrease stride pace. Maintain current incline. 1 8 Increase stride pace. 5% every 30 seconds. 2 5 Decrease stride pace. Maintain current incline. 1 9 Increase stride pace. 5% every 30 seconds. 1 5 Decrease stride pace. Maintain current incline. 1 9 Increase stride pace. 5% every 30 seconds. 1 5 Decrease stride pace. 5% every 30 seconds. 1 9 Increase stride pace. Maintain current incline. 2 5 Decrease stride pace.

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28-Day Body Shapeover: Lose Inches, Gain Definition, Look Great by Brad Schoenfeld

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