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  • Titotech Shredded Workout Plan

    Загружено:

    JRussell Alejo
    4 просмотров12 страниц
    2 week workout plan for meso and ectomorphs

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    2 week workout plan for meso and ectomorphs

    Авторское право:

    © All Rights Reserved
    Скачайте в формате XLSX, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    4 просмотров12 страниц

    Titotech Shredded Workout Plan

    Загружено:

    JRussell Alejo
    2 week workout plan for meso and ectomorphs

    Авторское право:

    © All Rights Reserved
    Скачайте в формате XLSX, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 12

    WEEK 1 Sunday

    Push Inclined Dumbell Press 4*8


    Bench Press 4*6
    Inclined Bench Press 4*6
    Inclined Flyes 4*8
    Isometric hold 3*60 sec

    HEAVY WEIGHTS

    Pull

    Legs Leg Press 3*20


    Squats 3*20
    Dumbell Lunges 3*20
    Leg Curls 3*20

    LIGHT TO NO WEIGHTS

    Abs

    HIIT Cardio
    WEEK 2 Sunday
    Push

    Pull Front Lat Pull Down 4*8


    Back Lat Pull Down 4*8
    Deadlifts 4*8
    Barbell Row 4*8
    Shrugs 4*10

    HEAVY WEIGHTS

    Legs Leg Press 3*20


    Squats 3*20
    Dumbell Lunges 3*20
    Leg Curls 3*20

    LIGHT TO NO WEIGHTS

    Abs

    HIIT Cardio
    Monday Tuesday
    Inclined Push-ups * 10
    Close grip push-ups * 10
    Regular Push-ups * 10
    Wide Grip Push-ups * 10
    Decline Push-ups * 10

    DO THIS FOR 3 SETS

    NO PUL
    Leg Press 3*12
    Barbell Squats 3*15
    Dumbell Lunges 3*15
    Leg Curls 3*12

    MEDIUM WEIGHTS

    Figure 8 1 min. + 15 sec rest Reverse to regular crunches 45 sec. + 15 sec rest
    Leg straight wiper 1 min. + 15 sec rest Russian Twist V Crunches 45 sec. + 15 sec rest
    Twisting pistons 1 min. + 30 sec rest Scissors 45 sec. + 15 sec rest
    Starfish Crunch 30 sec. + 15 sec rest Broken Wiper 30 sec. + 15 sec rest
    Tuck Plank 1 min + 15 sec rest Heel Taps 45 sec.
    Upper Circle crunches (clockwise) 30 sec.
    Upper Circle crunches (counter) 30 sec.

    15 sec. high knees + 15 sec. jumping lunges


    30 sec. REST
    15 sec. high knees + 15 sec. jumping lunges
    30 sec. REST
    15 sec. mountain climbers + 15 sec. crab toe touches
    30 sec. REST
    15 sec. mountain climbers + 15 sec. crab toe touches
    30 sec. REST
    15 sec. push up side plank + 15 sec. plank hip rolls
    30 sec. REST
    15 sec. push up side plank + 15 sec. plank hip rolls
    30 sec. REST
    Do this for 2 Sets

    Monday Tuesday

    NO PUS
    Dolphin Kicks 3*12
    Deadlifts 3*10
    Lat Pullover 3*10
    Lat Pulldown 3*10
    Hang 3*30 sec.
    Barbell Row 3*10
    MEDIUM WEIGHTS

    Leg Press 3*12


    Barbell Squats 3*15
    Dumbell Lunges 3*15
    Leg Curls 3*12

    MEDIUM WEIGHTS

    Figure 8 1 min. + 15 sec rest Reverse to regular crunches 45 sec. + 15 sec rest
    Leg straight wiper 1 min. + 15 sec rest Russian Twist V Crunches 45 sec. + 15 sec rest
    Twisting pistons 1 min. + 30 sec rest Scissors 45 sec. + 15 sec rest
    Starfish Crunch 30 sec. + 15 sec rest Broken Wiper 30 sec. + 15 sec rest
    Tuck Plank 1 min + 15 sec rest Heel Taps 45 sec.
    Upper Circle crunches (clockwise) 30 sec.
    Upper Circle crunches (counter) 30 sec.

    15 sec. high knees + 15 sec. jumping lunges


    30 sec. REST
    15 sec. high knees + 15 sec. jumping lunges
    30 sec. REST
    15 sec. mountain climbers + 15 sec. crab toe touches
    30 sec. REST
    15 sec. mountain climbers + 15 sec. crab toe touches
    30 sec. REST
    15 sec. push up side plank + 15 sec. plank hip rolls
    30 sec. REST
    15 sec. push up side plank + 15 sec. plank hip rolls
    30 sec. REST
    Do this for 2 Sets
    Wednesday Thursday
    Inclined Dumbell Press 3*12
    Bench Press 3*12
    Inclined Bench Press 3*12
    Inclined Flyes 3*12
    Isometric hold 3*60 sec

    LIGHT WEIGHTS

    NO PULLS
    Leg Press 4*10
    Barbell Squats 4*8
    Dumbell Lunges 4*10
    Leg Curls 4*8

    HEAVY WEIGHTS

    Figure 8 1 min. + 15 sec rest Reverse to regular crunches 45 sec. + 15 sec rest
    Leg straight wiper 1 min. + 15 sec rest Russian Twist V Crunches 45 sec. + 15 sec rest
    Twisting pistons 1 min. + 30 sec rest Scissors 45 sec. + 15 sec rest
    Starfish Crunch 30 sec. + 15 sec rest Broken Wiper 30 sec. + 15 sec rest
    Tuck Plank 1 min + 15 sec rest Heel Taps 45 sec.
    Upper Circle crunches (clockwise) 30 sec.
    Upper Circle crunches (counter) 30 sec.

    15 sec. high knees + 15 sec. jumping lunges


    30 sec. REST
    15 sec. high knees + 15 sec. jumping lunges
    30 sec. REST
    15 sec. mountain climbers + 15 sec. crab toe touches
    30 sec. REST
    15 sec. mountain climbers + 15 sec. crab toe touches
    30 sec. REST
    15 sec. push up side plank + 15 sec. plank hip rolls
    30 sec. REST
    15 sec. push up side plank + 15 sec. plank hip rolls
    30 sec. REST
    Do this for 2 Sets

    Wednesday Thursday

    NO PUSH
    Front Lat Pull Down 3*12
    Back Lat Pull Down 3*12
    Deadlifts 3*12
    Barbell Row 3*12
    Shrugs 3*15

    LIGHT WEIGHTS

    Leg Press 4*10


    Barbell Squats 4*8
    Dumbell Lunges 4*10
    Leg Curls 4*8

    HEAVY WEIGHTS

    Figure 8 1 min. + 15 sec rest Reverse to regular crunches 45 sec. + 15 sec rest
    Leg straight wiper 1 min. + 15 sec rest Russian Twist V Crunches 45 sec. + 15 sec rest
    Twisting pistons 1 min. + 30 sec rest Scissors 45 sec. + 15 sec rest
    Starfish Crunch 30 sec. + 15 sec rest Broken Wiper 30 sec. + 15 sec rest
    Tuck Plank 1 min + 15 sec rest Heel Taps 45 sec.
    Upper Circle crunches (clockwise) 30 sec.
    Upper Circle crunches (counter) 30 sec.

    15 sec. high knees + 15 sec. jumping lunges


    30 sec. REST
    15 sec. high knees + 15 sec. jumping lunges
    30 sec. REST
    15 sec. mountain climbers + 15 sec. crab toe touches
    30 sec. REST
    15 sec. mountain climbers + 15 sec. crab toe touches
    30 sec. REST
    15 sec. push up side plank + 15 sec. plank hip rolls
    30 sec. REST
    15 sec. push up side plank + 15 sec. plank hip rolls
    30 sec. REST
    Do this for 2 Sets
    Friday Saturday

    R
    E
    S
    T

    D
    A
    Y
    15 sec. high knees + 15 sec. jumping lunges
    30 sec. REST
    15 sec. high knees + 15 sec. jumping lunges
    30 sec. REST
    15 sec. mountain climbers + 15 sec. crab toe touches
    30 sec. REST
    15 sec. mountain climbers + 15 sec. crab toe touches
    30 sec. REST
    15 sec. push up side plank + 15 sec. plank hip rolls
    30 sec. REST
    15 sec. push up side plank + 15 sec. plank hip rolls
    30 sec. REST
    Do this for 2 Sets

    Friday Saturday

    R
    E
    S
    T

    D
    A
    Y
    15 sec. high knees + 15 sec. jumping lunges
    30 sec. REST
    15 sec. high knees + 15 sec. jumping lunges
    30 sec. REST
    15 sec. mountain climbers + 15 sec. crab toe touches
    30 sec. REST
    15 sec. mountain climbers + 15 sec. crab toe touches
    30 sec. REST
    15 sec. push up side plank + 15 sec. plank hip rolls
    30 sec. REST
    15 sec. push up side plank + 15 sec. plank hip rolls
    30 sec. REST
    Do this for 2 Sets

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