Duration: 12 week transformation
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Goal: To greatly enhance training sessions using high intensity methods. The goal is to burn optimal body fat while enhancing muscle building.
Douchbag Workout 2 Game
Method:
– There are 3 workout sessions per week. In addition there are two interval cardio sessions.
– Push/pull principle will allow muscles additional rest and recovery. – The routine will use the following high intensity methods: supersets, continuous sets and the 20 x 20 method.
– Uses a spill over technique to ensure that each muscle group is worked once directly and once indirectly.
– The workout is to be performed at a fast pace to ensure intensity levels are high and to reduce gym time.
– There is one warm up exercise prior to training each muscle group.
Notes:
Weight Increments: Where noted, increase weight with each passing set.
Rest: As indicated below, rest the recommended time in between sets. Once an exercise is complete, immediately set up and perform the next exercise.
Water:
Ensure you drink at least 2 cups of water before your workout and 3 during and another 2 afterwards in order to keep the muscles hydrated and working at optimal levels.
If possible, ice your shoulders after each shoulder session for 5 to 10 minutes (or at home on the couch). Dxo pro lab.
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