This workout puts emphasis on your midsection. Also known as “core” area. Do this workout with intensity and you’ll feel the results in the next 12 weeks. Combine it with good sleep and good nutrition and you will also see your body changing.
- Overhead squats
- Overhead squats
- Deadlift
- Deadlift
- Thruster (front squats + push press)
- Thruster
- Assisted chinups
- Assisted chinups
- Assisted dips
- Assisted dips
- Situps
- 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.
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