12 week shred workout pdf

One Arm Dumbbell Row 3 10 - 12 Seated Barbell Press 3 8 - 10 Pull Ups 3 10 Skullcrushers 3 10 - 12 Dumbbell Curl 3 10 - 12 Day 2 Exercise Sets Reps Lower A Squats 3 8 - 10 Leg Curl 3 12 - 15 Leg Extension 3 12 - 15 Leg Press Calf Raise 3 15 - 20 Plank 3 60 sec Twisting Hanging Knee Raise 3 20 Day 4 Exercise Sets Reps Upper B Dumbbell Bench Press 3 10. 12 Week Gym Workout Split.

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12 WEEK SHRED NUTRITIONAL STRATEGY To determine your macronutrient breakdown for Low-Carb Days simply take your suggested total calorie intake for fat loss which is your DCR x 075 and apply these percentages.

. Each week provides two upper body workouts and two lower body workouts. Rep schemes are merely guidelines. Set yourself up to get hungry.

12 WEEKS HEAVY MODERATE INTENSITY LEGS CALVES EXERCISE SETS REPS Leg Extension Leg Curls Squats Leg Press Seated Calf Raises 4 4 3 3 4 12 12 12 12 20 12 12 10 10 20 CYCLE 1 2 3 4 5 6 12 12 8 8 15 10 10 8-6 8-6 15 10 10 6 6 10 8-10 8-10 4-6 4-6 10 A HEAVY EXERCISE SETS REPS Laying Leg Curls Walking Lunges Single Leg Extension Stiff Leg Deadlifts Standing. When a weight becomes manageable using the given set and rep schemes add weight to the bar. Unlike classes that require you to be present at a certain time youll be able to start stop and engage in any of the workouts at your convenience for the utmost flexibility.

The Right Information You need to increase your metabolism before you can become a fat-burning machine and stimulating muscle is the key. Ive designed 12 weeks worth of muscle building fat losing badass making workouts. 12 Week-Shortcut-to-Size Phase 1.

Jim Stoppani Programs Free Download September 5 2021 In Free Downloads. Womens 12 Week Shred Transformation Pack. 12 Week Shred Program Book Exercise Glossary 80 pages 12 Week Shred Printable Workout Logs PDF format.

35 40 30 and 45 minutes. After just 10-12 mins you will be as spent as any drawn out cardio session. Back down and start all over at 12-15 reps per set.

You will be using an upperlower workout during the next 12 weeks. This is the start of Phase 2. I will cover nutrition as an important aspect of the process.

Here are your downloads. Finally lets go through this workout program including sets reps count and pictures of each exercise. You alternate 90 seconds of moderate effort with 30 seconds of high all-out effort.

SS8 pdf Free Download Jim Stoppani August 23 2021 In Weight loss. Week 12 - 4 cardio sessions. And in week 8 or week 4.

Upon signing up for the 12 week shred program youll get access to the 12 week exercise program in PDF format. The first session will be with the same moderate effort as in Phase 1. Monday Wednesday and Friday No Workout Sets Reps RIsets 1 Barbel Bench Press 3 10-12 2-3 mins 2 Bent-Over Barbell Row 3 10-12 2-3 mins 3 Squat 3 10-12 2-3 mins 4 Barbell Shoulder Press 3 10-12 2-3 mins 5 Triceps.

In the sixth week or week 2 of Phase 2 you will be back at 9-11 reps per set. In week 7 or week 3 of phase 2 weight will go up again to drop your repa down to 6-8 per set. Download shortcut to shred for free.

You can access the files immediately print them out or view them on any electronic device including all smartphones and computers. Each week adds 3 minutes to your time. Just download it to your computer or mobile device to get started.

Please downloadsave all files. CHEST TRICEPS ABS MULTI-JOINT. 25 total calorie intake.

High intensity cardio is great for cardio vascular health improves testosterone levels and has little to no catabolic effect on your muscle mass. WEEK 2 WORKOUT 1. Outlining the basics of nutrition and giving you example meals that I follow consistently in preparation for the stage.

All workouts end with dynamic conditioning work and every week incorporates core building abdominal strength work. But now you will be able to do each rep range with at least 5 and up to 20 pounds more than you could in Phase 1. On the other hand long drawn out treadmill or bike sessions of over 45 mins are much more detrimental to your muscle mass.

The One-Day Split Week 1-3 Workouts Three times a week with at least one full day of rest between workouts eg. 35 total calorie intake Fat. So by Week 12 youll do two 30 minute sessions a day.

I will take it a step further with Supplement advice. 40 total calorie intake Carbohydrate. The 12 Week Shred Guide is not a physical program but an INSTANT Digital Download.

By following this plan diligently for several weeks you will be able to lose up to 2 3 pounds of fat per week while building lean muscle tissue. The second session will be with High Intensity Interval Training. HIT 100 Workout Pdf free download by Jim stoppani January 13 2022 In Free Downloads.

Lat Pulldown 3 12-15 Reverse-Grip Pulldown 3 12-15 Straight-Arm Pulldown 3 12-15 Smith Machine Behind-the-Back Shrug 4 12-15 Incline Dumbbell Curl 3 12-15 High Cable Curl 3 12-15 Rope Cable Curl 3 12-15 Dumbbell Reverse Wrist Curl 3 12-15 PHASE 1.

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Click Through To Download Pdf This Workout Program Only Requires Dumbbells Has Just The Right Amount Of Volume To Promote Muscle Growth And Is Perfect To D Full Body Dumbbell Workout