Days 1—5: Read this book and set goals. (contemplation). Days 6—10: Buy equipment and set an exercise schedule (preparation). Days 11—12: Start the program
Go to the gym every day at 5:00PM instead of procrastinating until it is too Your free day will be a break from your diet and training schedule.
Furthermore Hale et al.
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Racewalking and aerobic walking—5 mph or Bicycling 5 to 9 mph level terrain
Cross the workout off as you complete them and track your own progress. Page 5. ARNOLD BLUEPRINT: MASS PHASE 1
DAY. 2. 3. Jumping Jacks (10 reps for. 10 seconds). Jog in Place (5 reps for. 1 minute) https://www.self.com/gallery/20-minute-indoor-cardio-workout.
Sample Program for Agility Drills - Weeks 5-12. 85. Sample Program for Speed Drills efficient and effective strength training and conditioning programs.
Day 1: Chest Shoulders & Triceps Dumbbell Workout. Exercise. Sets. Reps. 1. Dumbbell Bench Press. 5. 8 - 10. 2. Incline Dumbbell Bench Press.
Cardio workouts stay in play but the weight training takes a total body this 8 week shred consists of 4 weeks of muscle building and moderate cardio.