By Muscle & Fitness
Aimed in the direction of an individual uninterested in spending numerous hours education with weights and doing aerobic and with out seeing extra profits, 101 High-Intensity routines for speedy Results offers a life of exercises that always bring up lean muscle mass and decrease physique fats utilizing scientifically confirmed equipment of brief, high-intensity bouts of training.
Read or Download 101 High-Intensity Workouts for Fast Results (101 Workouts) PDF
Best physical education and sport books
Shipping phenomena in porous media is still a box which draws extensive study task. this is often basically because it performs a big and useful function in a wide number of different clinical purposes. shipping Phenomena in Porous Media II covers quite a lot of the engineering and technological purposes, together with either sturdy and volatile flows, warmth and mass move, porosity, and turbulence.
The examine of kinetic equations regarding gases, semiconductors, photons, site visitors circulation, and different structures has constructed speedily lately due to its function as a mathematical instrument in parts corresponding to engineering, meteorology, biology, chemistry, fabrics technology, nanotechnology, and pharmacy. Written by means of prime experts of their respective fields, this e-book provides an outline of modern advancements within the box of mathematical kinetic thought with a spotlight on modeling complicated platforms, emphasizing either mathematical homes and their actual which means.
The 7-Minute Rotator Cuff resolution is a short, basic software to aid hinder (or assist you get over) rotator cuff accidents. It info how the shoulder works, what can get it wrong and why, and describes precisely what to do (and now not do) to insure opposed to the danger of shoulder difficulties constructing within the first position.
- Transport Properties of Foods (Food Science and Technology), Edition: 1st
- It's How You Play the Game: The Powerful Sports Moments That Taught Lasting Values to America's Finest
- Robert's Rules of Innovation: A 10-Step Program for Corporate Survival
- Public Transport in Developing Countries
- ABC Transporters and Multidrug Resistance (Wiley Series in Drug Discovery and Development)
Extra info for 101 High-Intensity Workouts for Fast Results (101 Workouts)
A recent study from the University of Zagreb (Croatia) had trained subjects perform a seated medicine-ball throw with a 9-pound ball after a normal warm-up. The subjects also did one set of three reps of the bench press using their three-rep max, rested for three minutes, then did the medicine-ball throw. When subjects performed the bench press first, they threw the medicine ball more than 8% faster than after the basic warm-up. MUSCLE GROUP SHOULDERS TRAPS Barbell Shrug ABS Hanging Leg Raise — superset with — Cable Crunch 1 SETS/REPS 1/5 1/3 REST 5 min.
Rest 2–3 minutes between exercises. WORKOUT 2: LEGS, CALVES EXERCISE SETS/TIME QUADS/GLUTES/HAMSTRINGS Squat 8/20 sec. Leg Press 8/20 sec. Leg Extension 8/20 sec. Leg Curl 8/20 sec. 10 sec. 10 sec. 10 sec. 10 sec. CALVES Standing Calf Raise Seated Calf Raise 10 sec. 10 sec. 8/20 sec. 8/20 sec. REST 1 WORKOUT 3: SHOULDERS, TRAPS EXERCISE SHOULDERS Smith Machine Overhead Press Smith Machine Upright Row Lateral Raise Reverse Pec-Deck Flye TRAPS Barbell Shrug Dumbbell Shrug SETS/TIME REST 1 8/20 sec.
WEEKS 1–4 WEEKS 5–8 WEEKS 9–12 DAY 1 DAY 1 DAY 1 Compulsory: Dip/Pull-Up* (10RM) Optional: Hammer Curl/Lying Triceps Extension (20RM) Compulsory: Front Squat/ Seated Cable Row (10RM) Optional: Standing Calf Raise/ Barbell Shrug (20RM) Compulsory: Chin/Front Squat (6RM) Optional: Hammer Curl/ Standing Calf Raise (16RM) DAY 2 DAY 2 DAY 2 Compulsory: Front Squat/ Barbell Push Press (10RM) Optional: Back Extension/ Hanging Leg Raise (20RM) Compulsory: Dumbbell Bench Press/Hammer Curl (10RM) Optional: Lying Triceps Extension/Reverse Curl (20RM) DAY 3 DAY 3 Compulsory: Dumbbell Overhead Press/Seated Cable Row (10RM) Optional: Reverse Curl/ Cable Crunch (16RM) Compulsory: Incline Dumbbell Press/Seated Cable Row (10RM) Optional: Barbell Curl/ Pushdown (20RM) Compulsory: Deadlift/ Chin (10RM) Optional: Exercise-Ball Crunch/ Lateral Raise (20RM) DAY 4 DAY 4 Compulsory: Deadlift/ Dumbbell Front Raise (10RM) Optional: Step-Up (right leg)/ Step-Up (left leg) (20RM) Compulsory: Dip/Barbell Curl (10RM) Optional: Back Extension/ Push-Up (20RM) DAY 3 Compulsory: Dumbbell Bench Press/Squat (10RM) Optional: Dumbbell Lying Triceps Extension/Barbell Shrug (16RM) DAY 4 Compulsory: Pull-Up/Push-Up (8RM) Optional: Lunge (right leg)/ Lunge (left leg) (12RM) * If you can do more than 10 reps of dips or pull-ups, add weight; if you can’t do 10 dips or pull-ups, use an assisted dip/pull-up machine.