Transcription
FAST TWITCH FIBER TYPEPHASE 2: CS - WEEK 73FAST TWITCH FIBER TYPEPHASE 2: CS - WEEK 7NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS
LIVING LEAN: 30-WEEK CARDIO PROTOCOL FOR LIVING LARGETHE CARDIO PROTOCOL IS A GUIDE TO HELP YOU LOSE AT LEAST½ TO 1% OF YOUR BODY WEIGHT EACH WEEK. If you have more than 30 pounds of fat to lose, follow this for all 3 phases. If you have more than 20 pounds of fat to lose, follow this during phases 2 and 3. If you have less than 10 pounds of fat to lose, follow this during phase 3 only.TIPS TO MAKE THE MOST OF THIS CARDIO PROTOCOL Don’t do more cardio than prescribed. (This is the maximum amount you should bedoing.) For intervals, focus on all-out efforts and don’t “pace” yourself. The best tools for cardio are incline treadmill sprints, sled pushes, wingates, uphillsprints, and stairclimber. If you add in a Barbell Complex or Strength Circuit from my Shredded In Six System,use any workout of your choice. Click here to purchase Shredded In Six.1LIVING LEAN: 30-WEEK CARDIO PROTOCOLwww.VinceDelMonteFitness.com Vince Del Monte Fitness 2016
LIVING LEAN: 30-WEEK CARDIO PROTOCOL FOR LIVING LARGEPHASE 1WEEKS 1-5FULL BODY TENSIONFULL BODY STRESSFULL BODY DAMAGEHIITModerate CardioHIIT10 min1 x 3 minMAX SPEED5 x 60 secMAX SPEED2 min rest(best done sprinting orsled pushing)HIITWEEKS 6-910 x 30 secMAX SPEED2 min 30 sec rest(best done sprintingor sled pushingor stairmaster)WEEK 10equipment of choice(best done runninguphill or stairmaster)Moderate CardioHIIT15 min1 x 5 minMAX SPEED2 min restequipment of choice(best done runninguphill or stairmaster)NO CARDIOTARGET HEART RATE FOR MODERATE CARDIO 140-155 BPM2LIVING LEAN: 30-WEEK CARDIO PROTOCOLwww.VinceDelMonteFitness.com Vince Del Monte Fitness 2016
LIVING LEAN: 30-WEEK CARDIO PROTOCOL FOR LIVING LARGEPHASEPHASE 2CHEST & BACKQUADS & CALVESSHOULDERS &ARMSHAMSTRINGS &ABSModerate CardioHIITModerate CardioHIIT15 min6 x 60 secMAX SPEED3 min rest15 min12 x 30 secMAX SPEED4 min restequipment ofchoiceequipment ofchoiceequipment ofchoiceequipment ofchoiceModerate CardioHIITModerate CardioHIIT20 min6 x 60 secMAX SPEED2 min 30 sec rest20 min12 x 30 secMAX SPEED2 min 30 sec restequipment ofchoiceequipment ofchoiceequipment ofchoiceequipment ofchoiceOPTIONAL(HR HR 140-155)WEEKS16-19WEEK 20ON THE WEEKEND(always leave a fullday of rest between this workoutand your nextworkout)NO CARDIOTARGET HEART RATE FOR MODERATE CARDIO 140-155 BPM3LIVING LEAN: 30-WEEK CARDIO PROTOCOLwww.VinceDelMonteFitness.com Vince Del Monte Fitness 2016
LIVING LEAN: 30-WEEK CARDIO PROTOCOL FOR LIVING LARGEPHASE 3WEEKS21-25WEEKS26-29WEEK30HAMSTRINGS &CALVESBACK & ABSModerate CardioHIITModerate Cardio6 x 45 secMAX SPEED2 min rest25 min8 x 30 secMAX SPEED2 min 30 sec rest25 minequipment ofchoiceequipment ofchoiceequipment ofchoiceequipment ofchoiceHIITModerate CardioQUADS & CALVESCHEST & TH8 x 45 secMAX SPEED2 min rest30 minequipment ofchoiceequipment ofchoiceCIRCUITARMSNO CARDIOModerate Cardio Moderate Cardio10 x 30 secMAX SPEED4 min rest30 min30 minequipment ofchoiceequipment ofchoiceequipment ofchoiceNO CARDIOTARGET HEART RATE FOR MODERATE CARDIO 140-155 BPM4LIVING LEAN: 30-WEEK CARDIO PROTOCOLwww.VinceDelMonteFitness.com Vince Del Monte Fitness 2016
1 LIVING LEAN: 30-WEEK CARDIO PROTOCOL www.VinceDelMonteFitness.com THE CARDIO PROTOCOL IS A GUIDE TO HELP YOU LOSE AT LEAST ½ TO 1% OF YOUR BODY WEIGHT EACH WEEK. If you have more than 30 pounds of fat to lose, follow this for all 3 phases. If you have more than 20 pounds of fat to lose, follow this during phases 2 and 3. If you have less than 10 pounds of fat to lose, follow .
