4weeks2shred lifitng plan, Assignments of Physiology

Download 4weeks2shred lifitng plan and more Assignments Physiology in PDF only on Docsity!

THE MOST INTENSIVE FAT LOSS PROGRAM

IN THE WORLD TODAY!

4WEEKS2SHRED

4Weeks2Shred is the most intensive fat loss

program in the world today, riddled with

workouts that will make you shudder and a

diet plan so effective it will have your friends

asking what exactly it is you are doing. If you

want the most aggressive transformation

possible in just 28 days, you’ve come to the

right place. However, be warned! You are going

to have to work for this like you’ve never done

before. This isn’t a magic potion or quick fix;

this is a proven blueprint of methodologies I’ve

prescribed for nearly two decades.

KRIS GETHIN’S

4WEEKS2SHRED

IF YOU WANT THE MOST AGGRESSIVE TRANSFORMATION POSSIBLE IN JUST 28 DAYS, YOU’VE COME TO THE RIGHT PLACE.

MOTIVATION & MINDSET

Successful transformations always begin with

positive energy transcending from within, which

is why before I even discuss your diet or workout

plan, we go through a specific mind-set overhaul

together. Without your mind being well

rehearsed in how to sustain your motivation

and repel negativity, your transformation will

be doomed before you begin.

Well over 150 million people have followed my

video trainers and they’ve all used my mind-set

conditioning guidelines first to prime their mind

for success. Motivation alone won’t cut it. You have

to understand how to nurture your motivation,

protect it and feed its growth. This is the true

secret of motivation, which I’m about to share

with you now.

YOU HAVE TO UNDERSTAND HOW TO NURTURE YOUR MOTIVATION, PROTECT IT AND FEED ITS GROWTH.

UNDERSTAND YOUR REASON WHY

What’s Your Why...

You cannot expect to feel motivated to work for something through

the challenge that lies ahead if you don’t know what it is you’re working

for. Getting to the very core of your “why” is going to provide the fuel

required to march on when the going gets tough, which it will from

time to time. If it were easy, everybody would be walking around with

the physique they wanted.

Do some soul searching now and discover what your true “why” is

and write it down. Keep asking yourself “why” you want this goal

until you cannot simplify or elaborate the answer any further.

The answer you’re left with after all of the layers have been peeled

away is your true “why.” That’s what has brought you here to seek

advice and guidance from me and is what is going to keep you upright

when you feel like caving in to the challenges as they press against

your resolve.

Always keep this “why” on hand – put it on your fridge so you see it

first thing in the morning, on your screen saver and on your alarm

clock screen. Pepper your environment with the very reason you’re

choosing to make all of these sacrifices.

This gives you a real purpose and direction when the dark clouds rest

above your head and when you’d usually quit and give in. Everybody

has their own reasons; the important thing is that you know yours.

BUILD SOME NEW BRIDGES

Whenever you begin a new journey that’s is riddled with positive

intentions, you will attract new people into your life who have the

same ambitions and who possess the right mindset. This might be

a new training partner, a new social group or even a new partner in

more extreme circumstances.

Building these new bridges will give you a new lease on life plus make

your transformation journey one that is loaded with self-fulfillment.

It will also relieve your stress levels and help you avoid unnecessary

conflict because you won’t be constantly justifying your actions to

those around you. Instead, they’ll be encouraging you.

This is such a powerful transition in your day-to-day existence because

the dynamics of the way your world works completely changes for the

better. No longer will you be wasting valuable energy and time arguing

about bulls***. Instead, they’ll be sharing conversations with like-

minded people who only want to see you succeed.

BUILDING THESE NEW BRIDGES WILL GIVE YOU A NEW LEASE ON LIFE

MAKE YOUR TRANSFORMATION JOURNEY ONE THAT IS LOADED WITH SELF-FULFILLMENT.

BECOME GOAL ORIENTATED

Having a goal to reach will keep your pulse going

every day of the year. Goals are like the lifeblood

of your existence; you become your goal. By learning to

live your life by a goal at a time, your productivity and success

will grow alongside you.

If you don’t have goals, you don’t have direction so your motivation

will dwindle into a flame so weak its heat cannot be felt. Whatever

your goals are, write them down now and then break them into

micro goals. Some might seem so far away from you right now or

even impossible. The only way to achieve the impossible is to

start ticking those smaller goals off your list first.

FOLLOW ME TO THE GYM FLOOR

> AND BEGIN TODAY…

TRAINING FOR FAT LOSS

Training for mass and working out to get shredded aren’t actually that

different. The real difference is the volume required. Most people

associated getting shredded with loads of extra volume, which doesn’t

really make any sense. The training program for my 4Weeks2Shred

is all about maximizing intensity to blast your fat away, without doing

excessive volume. You’re going to exist within a calorie restricted

diet for the next 28 days, so you don’t want to be doing more

volume than you need to be. If you do, you’re going to risk losing

too much muscle as the catabolic furnace turns on.

You’re only lifting four times per week and most workouts are going to

be done within an hour. Don’t invite conversation with eye contact in

the gym. Treat it just like work. Politely apologize to anybody who talks

to you and explain you’re there to work as you only have an hour.

The cardio you’ll be doing is split across AM and PM workouts so that

you get two spikes to your metabolism each day. As you can see from

the program, the volume of cardio does increase with the plan, but

that’s OK because it’s low impact on your body.

IT'S ALL ABOUT MAXIMIZING INTENSITY TO BLAST YOUR FAT AWAY, WITHOUT DOING EXCESSIVE VOLUME.

4WEEKS2SHRED WORKOUTS: DAY 1

**DAY 1: A.M. WORKOUT — BACK + BICEPS ACTUAL REPS + WEIGHT LIFTED

EXERCISE SETS REPS REST TEMPO TRAINING SCHEME SET 1 SET 2 SET 3**

1 Reverse-Grip Pulldown 3 5, 5/10, 5/10/15 60 2:0:1: 2 Neutral-Grip Pulldown 3 5, 5/10, 5/10/15 60 2:0:1: 3 Reverse-Grip Machine Row 3 5, 5/10, 5/10/15 60 2:0:2: 4 T-Bar Row 3 5, 5/10, 5/10/15 60 2:0:2: 5 Machine Preacher Curl 3 5, 5/10, 5/10/15 60 2:0:2: 6 Cable Curl 3 5, 5/10, 5/10/15 60 3:1:2: 7 Cardio N/A 30 minutes N/A N/A Moderate Intensity 8 Twist N/A 300 N/A N/A

**DAY 1: P.M. WORKOUT — CALVES + ABS + CARDIO ACTUAL REPS + WEIGHT LIFTED

EXERCISE SETS REPS REST TEMPO TRAINING SCHEME SET 1 SET 2 SET 3**

1 Seated Calf Raise 3 5, 10, 15 reps 60 2:0:1:0 Superset with Hanging leg raise 2 Hanging Leg Raise 3 To Failure 60 2:0:1: 3 Cardio N/A 30 minutes N/A N/A Moderate Intensity

Resting one second perrep of each rep in dropsets for example: in set 3, rest5 seconds, then 10 seconds

Superset withHanging Leg Raise

4WEEKS2SHRED WORKOUTS: DAY 3

**DAY 2: ACTIVE REST ACTUAL REPS + INTENSITY

EXERCISE SETS REPS REST TEMPO TRAINING SCHEME**

1 Cardio N/A 40 Minutes N/A 2:0:1: 2 Twist N/A 300 N/A 2:0:1:

FAILURE HAS NEVER BEEN SOMETHING I ACCEPT OR TOLERATE.

4WEEKS2SHRED WORKOUTS: DAY 4

**DAY 4: A.M. WORKOUT — LEGS ACTUAL REPS + WEIGHT LIFTED

EXERCISE SETS REPS REST TEMPO TRAINING SCHEME SET 1 SET 2 SET 3**

1 Leg Extension 3 10, 10/20, 10/20/30 60 2:0:1: 2 Standing Hack Press 3 10, 10/20, 10/20/30 60 2:0:1: 3 Single-Leg Hamstring Curl 3 10, 10/20, 10/20/30 60 2:0:2: 4 Hack Squat 3 10, 10/20, 10/20/30 60 2:0:2: 5 Cardio N/A 30 minutes N/A N/A Moderate Intensity 6 Twist N/A 300 N/A N/A

Resting one second per repof each rep in dropsets for example: in set 3, rest 10seconds, then 20 seconds

**DAY 4: P.M. WORKOUT — CARDIO ACTUAL REPS + INTENSITY

EXERCISE SETS REPS REST TEMPO TRAINING SCHEME**

1 Cardio N/A 30 minutes N/A 2:0:2:2 Moderate Intensity

4WEEKS2SHRED WORKOUTS: DAY 6

4WEEKS2SHRED WORKOUTS: DAY 7

**DAY 6: ACTIVE REST ACTUAL REPS + INTENSITY

EXERCISE SETS REPS REST TEMPO TRAINING SCHEME**

1 Cardio N/A 40 Minutes N/A 2:0:1: 2 Twist N/A 300 N/A 2:0:1:

**DAY 7: ACTIVE REST ACTUAL REPS + INTENSITY

EXERCISE SETS REPS REST TEMPO TRAINING SCHEME**

1 Cardio N/A 40 Minutes N/A 2:0:1: 2 Twist N/A 300 N/A 2:0:1:

4WEEKS2SHRED WORKOUTS: DAY 8

**DAY 8: A.M. WORKOUT — BACK + BICEPS ACTUAL REPS + WEIGHT LIFTED

EXERCISE SETS REPS REST TEMPO TRAINING SCHEME SET 1 SET 2 SET 3 SET 4**

1 Low Hammer Row 4 10, 10, 10/20, 10/20/10 60 2:0:1: 2 Seated Cable Row 4 10, 10, 10/20, 10/20/10 60 2:0:1: 3 Chest-Supported Bent-Over Row 4 10, 10, 10/20, 10/20/10 60 2:0:2: 4 Lat Pulldown 4 10, 10, 10/20, 10/20/10 60 2:0:2: 5 Spider Curl 4 10, 10, 10/20, 10/20/10 60 2:0:2: 6 High-Pulley Cable Curl 4 10, 10, 10/20, 10/20/10 60 3:1:2: 7 Cardio N/A 40 Minutes N/A N/A Moderate Intensity 8 Twist N/A 300 N/A N/A

**DAY 8: P.M. WORKOUT — CALVES + ABS + CARDIO ACTUAL REPS + WEIGHT LIFTED

EXERCISE SETS REPS REST TEMPO TRAINING SCHEME SET 1 SET 2 SET 3 SET 4**

1 Seated Calf Raise 3 5, 10, 15 reps 60 2:0:1: 2 Hanging Leg Raise 3 To Failure 60 2:0:1: 3 Cardio N/A 40 Minutes N/A N/A Moderate Intensity

Reps, resting one second perrep of each rep in dropsets

Superset withHanging Leg Raise

4WEEKS2SHRED WORKOUTS: DAY 10

**DAY 2: ACTIVE REST ACTUAL REPS + INTENSITY

EXERCISE SETS REPS REST TEMPO TRAINING SCHEME**

1 Cardio N/A 45 Minutes N/A 2:0:1: 2 Twist N/A 300 N/A 2:0:1:

FAILURE HAS NEVER BEEN SOMETHING I ACCEPT OR TOLERATE.

4WEEKS2SHRED WORKOUTS: DAY 11

**DAY 11: A.M. WORKOUT — LEGS ACTUAL REPS + WEIGHT LIFTED

EXERCISE SETS REPS REST TEMPO TRAINING SCHEME SET 1 SET 2 SET 3 SET 4**

1 Lying Hamstring Curl 4 10, 10, 10/20, 10/20/10 60 2:0:1: 2 Leg Extension 4 10, 10, 10/20, 10/20/10 60 2:0:1: 3 Leg Press 4 10, 10, 10/20, 10/20/10 60 2:0:2: 4 Squat Press 4 10, 10, 10/20, 10/20/10 60 2:0:2: 5 Cardio N/A 40 Minutes N/A N/A Moderate Intensity 6 Twist N/A 300 N/A N/A

**DAY 11: P.M. WORKOUT — CARDIO ACTUAL REPS + INTENSITY

EXERCISE SETS REPS REST TEMPO TRAINING SCHEME**

1 Cardio N/A 40 Minutes N/A 2:0:2:2 Moderate Intensity

Reps, rest one second perrep of each rep in dropsets for example: in set 4, rest10 seconds, then 20 seconds