My 16 Week to Six Pack Abs challenge Part 11

How To Get Ripped Abs In 16 Weeks (Week 11) The Abs Challenge

WEEK 11 INSTRUCTIONS: *Pushing Movement


All exercises are done in tri-sets

Tri-sets example:

Perform 1a then move immediately to 1b and then move immediately to 1c then take 1 45 second break after 1c.

Repeat for a total of 3 rounds before moving to the next "tri-set."

Note: Perform this workout once a week
For example: Friday Workout

Understanding Repetitions:
Example: (20-15-12 reps)

First set: 20 reps
Second set: 15 reps
Third set: 12 reps

Monday: Pushing Movement and Interval Training
Tuesday: Rest
Wednesday: Lower Movement and Interval Training
Thursday: Rest
Friday: Pulling Movement and Interval Training
Weekend: Rest

1a: Spiderman Pushup (20-15-12 reps)
1b: Modified Dive Bomber (20-15-12 reps)
1c: Toe Pushup (20-15-12 reps)

2a: Shoulder Band Press (20-15-12 reps)
2b: Arnold Press (20-15-12 reps)
2c: High Deltoid Raise (20-15-12 reps)

3a: One Arm Tricep Extension (20-15-12 reps)
3b: Palms Up Tricep Pushdown (20-15-12 reps)

Follow with interval training instructions after this workout routine.

--Week 11 Interval Training Instructions--

Perform interval training cardio immediately after this workout routine.

Sprint for 20 seconds (85% of your max)
Light jog for 30 seconds
Repeat for 6 rounds

Perform 3x per week during your workout days.



.

Get more workout program and workout routine by visiting the site.

I have full rights to upload this video.

"workout routine" "workout program" "how to lose fat" "how to burn fat" "fat burning workout" "fat burning exercise" "workout routines" "workout programs"

Category:

Howto & Style

Tags:

• workout routine
• workout program
• how to lose fat
• how to burn fat
• fat burning workout
• fat burning exercise
• workout routines
• workout programs