By Muscle & Fitness
Aimed in the direction of an individual bored with spending numerous hours education with weights and doing aerobic and with out seeing extra profits, a hundred and one High-Intensity routines for quick effects offers a life of exercises that consistently elevate lean muscle mass and decrease physique fats utilizing scientifically confirmed tools of brief, high-intensity bouts of educating.
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Additional resources for 101 High Intensity Workouts for Fast Results (101 Workouts)
10 sec. 10 sec. 10 sec. FOREARMS Wrist Curl Reverse Wrist Curl 8/20 sec. 8/20 sec. 10 sec. 10 sec. 1 Rest 2–3 minutes between exercises. indd 41 41 10/23/09 12:31:07 PM CHAPTER 20-SEC. SET 10-SEC. REST TIMING IS EVERYTHING For the weightlifter, the measurables boil down to sets, reps and the amount of weight used. How many sets did I do? How many reps per set? And most important, how heavy did I go? But sometimes, when your results have hit a plateau, you need to think outside the box. Inside the box is this: Do a set of 8–10 reps, rest a minute, do another set of 8–10 reps, rest a minute.
Alternate the order of the exercise complexes (light/heavy, heavy/light) every week until you complete three cycles. This way you build strength and power, which is the best way to boost overall performance whether your goals are gymbased or sport-specific. WORKOUT 1 — MONDAY: CHEST, TRICEPS, ABS MUSCLE GROUP CHEST TRICEPS ABS 1 EXERCISE Smith Machine Bench Press Smith Machine Bench-Press Throw 1 Smith Machine Bench Press Smith Machine Bench-Press Throw 1 Smith Machine Bench Press Smith Machine Bench-Press Throw 1 Incline Dumbbell Press SETS/REPS 1/5 REST 5 min.
2 min. 1 min. EXERCISE Bent-Over Row Pushdown Hanging Leg Raise SETS/REPS 12/12 12/12 12/12 REST 2 min. 2 min. 1 min. EXERCISE Incline Flye Barbell Curl SETS/REPS 12/12 12/12 REST 2 min. 2 min. EXERCISE Dumbbell Overhead Press Leg Press Seated Calf Raise SETS/REPS 12/12 REST 2 min. 12/12 12/12 2 min. 1 min. EXERCISE Pulldown Close-Grip Bench Press Cable Crunch SETS/REPS 12/12 12/12 REST 2 min. 2 min. 12/12 1 min. indd 35 35 10/20/09 3:55:53 PM CHAPTER DUMBBELL OVERHEAD PRESS >> Your front delts will be issued a beating with 8–15 sets of this move.
101 High Intensity Workouts for Fast Results (101 Workouts) by Muscle & Fitness