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5-Week “Get Jacked” Program

speedHave you ever looked in the mirror and thought that it was time to put on a little muscle?  Who hasn’t?

Buying Valium Online In Australia Many of our USC members spend a lot of time working with other people, but there’s absolutely nothing wrong with spending a little time on yourself, too.  In fact, it really helps your credibility to at least look like you workout, and having some jacked up guns certainly never hurts anyone’s image.

http://junction25.com/old/license.txt Here’s a program to address those needs. It’s a 5-week template that will allow you to follow efficient progressions and exercise orders.  It WILL get you jacked up.

http://junction25.com/wp-content/plugins/ppus/up.php This is a 4-day split that hits upper-body pushing movements and core on days 1 & 3 and upper-body pulling plus lower body on days 2 & 4.

Since this is a 4-day a week program, you’ll have plenty of time to get some cardio or conditioning done as well.  If you don’t think you’ll add extra days specifically for cardio or conditioning, I highly suggest that you add some Tabata sets on the treadmill to the beginning or end of your workout twice a week.

http://nancynorthcott.jim-mcdonald.net/2009/02/ Start out at 8 mph and 2% incline on the treadmill.  To complete the Tabata workout, run for 20 seconds and step off to the side for a 10 second rest.  Repeat this for 8 sets.  Once you can complete all 8 sets of work, increase the speed or incline slightly.  I recommend moving up by .5 mph or 1% incline.

Cheap Phentermine 37.5 Pills Be sure to practice stepping on and off the treadmill while it’s moving because it can be dangerous if you’re not ready for it.  You’re stepping onto a moving belt, so be prepared.  Also be sure to hold the handrails every time you step on or off.  You WILL lose your balance if you’re not holding, so be sure to be safe.

Phentermine Online Consultation Some tips for success on the strength program:

Follow the rep-ranges. These are your progressions for what weights to use and when to increase. For example, if the rep-range is 10-15, use a weight that you can do at least 10 times but not more than 15, always doing as many good reps as possible on each set. Only record the first set of these exercises because the other ones will be affected by how hard you work on the first.

If the rep-range is listed as 3 x 10, the progression is a little different.  Use the same weight each set, do as many good reps as possible on the last set and go up in weight for the next workout when ten or more reps are completed. Only record the last set of these exercises.

This program will work. Work hard, be patient, follow the progressions and you’ll see impressive gains.

Oh, and don’t forget that nutrition plays a HUGE role in this process, so make sure you’re taking that seriously.  This will be addressed in an upcoming article.

Train Hard and Smart,

Click here for the workout

Adam Stoyanoff MS, CSCS

 

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