Waist line workout

1. Overhead squats
2. Overhead squats
3. Deadlift
4. Deadlift
5. Thruster (front squats + push press)
6. Thruster
7. Assisted chinups
8. Assisted chinups
9. Assisted dips
10. Assisted dips
11. Situps
12. Situps

Frequency: do it 2 to 3 times a week.

Intensity: 1 set per exercise; do as many repetitions as possible until safe muscular faillure between 60 and 90 seconds. Rest according to your fitness level and your effort tolerance.

Progression: a) increase repetitions or time under load of each set; b) decrease rest between sets and exercises; c) increase the load.

Sobre Paulo Sena

Physical Education Teacher Fitness trainer and consultant He holds a PhD in Sports Psychology from the University of Vigo, Spain. Sociedad Iberoamericana de Psicología del Deporte's Treasurer

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