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Tuesday, January 31, 2017

The Transition: workout program to shift between bulking up and leaning out

When you’re bulking up during the winter, you traditionally take longer rest periods (around a minute) between exercises so your body can recoup completely. Now that it’s spring, most of us are looking to shift gears to trim up for summer which typically requires full blown high intensity training. But, if you all of a sudden completely change up your program and eliminate or greatly reduce those rest periods (which is what you do during a “trim up” type routine) your body is going to be like “WTF!?”



That’s why you need THE TRANSITION: these workouts give your body that time it needs to literally transition from one type of workout to a completely different beast. These are the three workouts that have been missing from your routine. They can be executed for 1, 2, 3, or even 4 weeks before getting into a more aggressive cut. Think of it as a way to slowly transition into a different style of training.

For a more detailed look at each of the three Transition workouts,

Chest / triceps / abs
Back / biceps
Legs / shoulders / abs



WORKOUT 1
Build a barrel chest, triple-sized triceps, and lean abs


1. BENCH PRESS  Sets: 5 Reps: 10 Rest: 45 sec.
2. PUSHUP             Sets: 3 Reps: 10 Rest: 45 sec.
3. DIP                      Sets: 3 Reps: 10 Rest: 45 sec.
4. HORIZONTAL CABLE WOODCHOP   Sets: 3 Reps: 20 Rest: 45 sec. 

5. HANGING LEG RAISE     Sets: 3 Reps: 20 Rest: 45 sec.


WORKOUT 2
Build a thick back and big biceps


1. DEADLIFT               Sets: 5 Reps: 10 Rest: 45 sec.
2. BENTOVER ROW   Sets: 3 Reps: 10 Rest: 45 sec.
3. LAT PULLDOW       Sets: 4 Reps: 15 Rest: 45 sec.
4. DUMBBELL ROW   Sets: 3 Reps: 10 Rest: 45 sec.
5. SEATED CABLE ROW   Sets: 3 Reps: 10 Rest: 45 sec.
6. CABLE PULLOVER   Sets: 4 Reps: 20 Rest: 45 sec.
7. DUMBBELL BICEPS CURL  Sets: 4 Reps: 15 Rest: 45 sec.



WORKOUT 3
Build large legs, strong shoulders, and shredded abs


1. GLUTE BRIDGE   Sets: 3 Reps: 15 Rest: 45 sec.
2. PLANK                  Sets: 3 Reps: 10 sec. Rest: 45 sec.
3. SQUAT                 Sets: 5 Reps: 12 Rest: 45 sec.
4. GOBLET SQUAT  Sets: 3 Reps: 10 Rest: 45 sec.
5. DUMBBELL SPLIT SQUAT    Sets: 3 Reps: 10 (each leg) Rest: 45 sec.
6. BARBELL OVERHEAD PRESS   Sets: 4 Reps: 12 Rest: 45 sec.
7. DUMBBELL HIGH PULL   Sets: 3 Reps: 10 Rest: 45 sec.
8. SHRUG                Sets: 4 Reps: 15 Rest: 45 sec.
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