Workout A - Sliced & Shredded

http://www.kinobody.com/717/3-day-workout-split/

Workout A - Sliced & Shredded

Incline Dumbbell Bench Press: 3 x 4-6 reps (2 mins rest)

Incline Dumbbell Curls: 3 x 4-6 reps (2 mins rest)

Plank: 5 minutes total - rest 10-30 seconds per minute

Swinging Side to Side Bent Knee ups: 2 x max reps

High Intensity Interval Training: 1 min hard / 2 mins easy x 4 times

Steady State Cardio: 20 minutes total.

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[BlizzardGamification]

Hey man love ur videos good job by the way how heavy do the weights do u carry ?

[gog9]

@BlizzardGamification

In the video I used 50 lbs for incline press and 35 lbs for incline curls. When I actually do the workout I use 100 lb dumbbells for incline press and 45-50 lbs dumbbells for curls

[theultimatekissfan1]

hi greg ur an inspiration wut r planks

[gog9]

@theultimatekissfan1

Its the first abs exercise I demonstrate in the video.

[theultimatekissfan1]

@gog9 thnx gog9 do u have facebook just wondering

[gog9]

@theultimatekissfan1

yep. Search kinobody fitness systems

[jioannou1]

why the hell does this have so many dislikes? :o its awesome

[gog9]

@andresvelazquez

Hold your horses lol! This is just part one of workout A. There will be much of that coming. Especially with the fat burning circuits.

[LovingKeikoKubota]

You are so sexy and cute.

[sportdrinkfruitpunch]

Great videos man. I have a question what do you think about super sets? for like your biceps? what is your personal opinion on supersets? and muscle isolation?

[cindys99]

@jioannou1 @jioannou1 Because the LOSERS can't take such a nice, helpful, professional young man...so they hit the dislike button...What morons! Tell all your friends to watch gog9 and definitely subscribe and hit the "LIKE" button. You're awesome Greg...we love you.

[theDrumkilla]

Great workout! You explained everything except the hip extension hold...what is that?

[snoopy84able]

@jioannou1 People HATE jerks!!

[windlord1111]

Good stuff, Gog!

I've got a sick plank you might like to sample:

On elbows face down, step up onto a wall (making sure you won't damage it) behind you with both feet (bare or shod, depending on how much traction you need). Your body will be straight, parallel to ground as usual, simply with the feet suspended by pressure against the wall. Relax even a bit, and you'll slid to the floor. Turn it to 11 by alt. knee raises to the side up to the delt, leaving one foot on the wall. Enjoy! :)

[Ty4thek0]

Why so many dislikes?

[Mishakis]

Your training is good. I tried the way u said last week and I cut from 8-12 reps to 6 reps with 60% weight and I didn't feel much strain on my muscles. I did every ab exercise with extra weight excluding the planks and I added to my program weighted crunches ( used 10 kg plates on the crunches, on the side-to-side bend knee ups I used a 30 lbs dumbbell). My abs hurt now, but it feels great. The HIIT cardio training is a good choice, I must say. Keep it going, you have a bright future :)