Week 3, Monday: Cardio and Abdomen

Cardiovascular and abdomen day will serve as a recuperating period for thine aching bones and a general fat blaster to keep the stress on the abs and sides consistent.

• 45 minutes divided amongst three different forms of cardio, no break in between.
• Abdomen will consist FOUR sets of the abdominal workout performed the day before.

It should be noted that minimal salt, sugar, and carbonated drinks should be imbibed during this period of time, this is obvious, but some times the obvious must be stated.

Godspeed, Veggiesaurs!

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Week 3, Sunday: Back

Like lower body, you'll find most skip back day, this shan't be the case on my watch! Here's to it!:

Progressive

Regressive

Unfortunately, Blogger is currently having issues with video uploads, but the good folks at Pertrainer have a fine assortment of usable GIFs to make life easier for the lot of you! 

Frontal Reach

Pullovers

Abdomen

• The abdomen will be blasted by three sets, branching out into two sets of three different exercises.
• Each exercise will be given 25 reps.
• The first set will be the one you've been practicing in the past two weeks, this should have stabilized your core enough for you to follow through with additional exercises.
• The second set will add three new exercises: The Double Crunch, the Flat Bicycle Kicks, and Sideways Crunch.
• The second set will be performed 30 seconds  after completion of the first, no longer.
• After completion of both sets, rest for 45 seconds, then begin again.

Double Crunch

(Go nice and slow here, really squeeze it out)

Flat Bicycle Kicks

Sideways Crunch

(25 reps on one side, switch your legs to the opposing side, then go for another 25)

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Week 3-4: Focal Pyramidal Super Set

Weekend is over, time to prep for the grueling week to come.

Here we will be introduced to a new breed of workout method, the pyramidal super set.

Methodology:

• The Pyramidal super set focuses on working a specific muscle group, using progressively increasing or decreasing weight, in rapid succession, with no break in between, with varying effects depending on the desired results.
• Using  the PROGRESSIVE  method: By increasing weight and decreasing reps, one will see their muscles to maximum pump due to micro-tearing of the muscle fibres and increasing blood supply giving rise to mass, which in the future, can be capitalized upon by reversing the pyramid, which will drain the muscle of water and salts, setting you up for both mass and definition.
• Using the REGRESSIVE  method: By decreasing weight and increasing reps, one will give rise to an opposite effect, a temporary pump, with eventual maximizing of definition due to muscle drainage, sticking to this method solely will see you to a more toned and define physique, as opposed to a larger one.
• Your abdomen will play a much larger role in this routine than the previous weeks, and will be worked every day, as opposed to twice a week.
• Schedules for both methods are available, but it is imperative that if you begin the week with one, that you stick with it for the following week, and not switch up half way.

Progressive Workout 

• To start, all workouts will be dumbbell based, as these workouts are difficult and a bar may be overkill for the less experienced gym goer.
• Pick out three sets of dumbbells, medium-heavy-max, with maximum being a weight in which you can barely pull off six reps.
• Start with the medium weight, then progress to the respective weight scale, doing the reps specified with no break until ending with the max weight.
• Take a maximum of one minute to catch your breath, then proceed to the second set.

Regressive Workout

• To start, all workouts will be dumbbell based, as these workouts are difficult and a bar may be overkill for the less experienced gym goer.
• Pick out three sets of dumbbells heavy-medium-light, with heavy being roughly 80% of the maximum weight you can lift, and light being weights you can barely pull off twenty reps with.
• Start with the heavy weight, then progress through the aforementioned weight scales respectively, doing the reps specified , with no break until ending with the light weight.
• Take a maximum of one minute to catch your breath, then proceed to the second set.

The Schedule 

I will release the Chest schedule later this evening, Godspeed, Veggiesaurs.

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