Скачать или смотреть ONE WEEK SHRED! How I prep for my fitness shoots in 5 days: workouts & nutrition

In this video I give you the inside scoop on how I prep for my fitness photoshoots/other important events! I show you how I manipulate my water intake, caffeine intake, macros and workouts!

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FULL WORKOUTS BY DAY:

5 DAYS OUT
TRAINING: LEGS/GLUTES
CHOOSE FOUR MOVEMENTS YOU HAVE USED DURING CONTEST PREP.
PERFORM 3 SETS OF ~20 REPETITIONS AT 60%-70% WEIGHT YOU GENERALLY USE WHEN TRAINING (NOT 60%-70% OF YOUR 1 REP MAX).
LESSEN REST PERIOD BETWEEN SETS TO 00:30. DO NOT RUSH YOUR EXERCISES - MAINTAIN SAFE FORM AND TECHNIQUE; JUST SHORTEN REST AND KEEP YOUR HEART RATE UP.
DO NOT PERFORM ANY MOVEMENT TO FAILURE/THE POINT YOU ARE STRAINED.
CARDIO: 40 MINUTES, MODERATELY-PACED, STEADY-STATE (HEART RATE 125) YOUR CHOICE OF EQUIPMENT

4 DAYS OUT
TRAINING: BACK AND CHEST (FOR YOU FOR CHEST, LETS USE INCLINE DB PRESS AND PUSHUPS (ON KNEES)
CHOOSE TWO-THREE MOVEMENTS (BOTH FROM BACK AND CHEST, EACH) YOU HAVE USED DURING CONTEST PREP.
PERFORM 3 SETS OF ~20 REPETITIONS AT 60%-70% WEIGHT YOU GENERALLY USE WHEN TRAINING (NOT 60%-70% OF YOUR 1 REP MAX).
LESSEN REST PERIOD BETWEEN SETS TO 00:30. DO NOT RUSH YOUR EXERCISES - MAINTAIN SAFE FORM AND TECHNIQUE; JUST SHORTEN REST AND KEEP YOUR HEART RATE UP.
DO NOT PERFORM ANY MOVEMENT TO FAILURE/THE POINT YOU ARE STRAINED.
CARDIO: 35 MINUTES, MODERATELY-PACED, STEADY-STATE (HEART RATE 125) YOUR CHOICE OF EQUIPMENT

3 DAYS OUT
TRAINING: ARMS AND SHOULDERS
CHOOSE THREE-FOUR MOVEMENTS YOU HAVE USED DURING CONTEST PREP.
PERFORM 3 SETS OF ~20 REPETITIONS AT 60%-70% WEIGHT YOU GENERALLY USE WHEN TRAINING (NOT 60%-70% OF YOUR 1 REP MAX).
LESSEN REST PERIOD BETWEEN SETS TO 00:30. DO NOT RUSH YOUR EXERCISES - MAINTAIN SAFE FORM AND TECHNIQUE; JUST SHORTEN REST AND KEEP YOUR HEART RATE UP.
DO NOT PERFORM ANY MOVEMENT TO FAILURE/THE POINT YOU ARE STRAINED.
CARDIO: 35 MINUTES, MODERATELY-PACED, STEADY-STATE (HEART RATE 125)
NO STEPMILL

2 DAYS OUT
TRAINING: FULL BODY CIRCUIT
CHOOSE 1 MOVEMENT PER BODY PART THAT YOU HAVE USED DURING CONTEST PREP.

+CIRCUIT TRAIN PERFORMING 20 REPS FROM EACH MUSCLE GROUP WITH AS LITTLE REST AS POSSIBLE FOR 3 SETS.

FOR EXAMPLE:
CHEST: PUSHUPS X 20 REPS
BACK: LAT PULLDOWNS X 20 REPS
SHOULDERS: SHOULDER PRESS X 20 REPS
BICEPS: DUMBBELL CURLS X 20 REPS
TRICEPS: ROPE PRESSDOWNS X 20 REPS
LEGS: BODYWEIGHT SQUATS X 20 REPS
REPEAT 2 MORE TIMES (FOR A TOTAL OF 3)
DO NOT GO TO COMPLETE FAILURE. WE ARE NOT LOOKING TO BREAKDOWN THE MUSCLE, BUT SIMPLY DEPLETE IT.

CARDIO: 30 MINUTES, MODERATELY-PACED, STEADY-STATE (HEART RATE 125)
NO STEPMILL

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TIMESTAMPS:
00:00 intro
01:40 prep day 1
05:20 prep day 2
06:49 prep day 3
07:45 prep day 4
08:47 prep day 5
09:42 day off tips

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KEY WORDS:
fitness gym health
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