Here is what you do for the first month of your plan. It is going to be six meals a day, one every three hours. Each meal will have protein and carbs in it. You will also drink water every time you eat. Complete Workout PDF. Supplements Months 6-12. Multivitamin; Whey protein; Fish oil; Pre-workout; Weeks 1-4: 3 sets of 12 reps, rest 30-45 seconds. For the final movement, aim for 3 sets of 15-20 reps. Stop the first 2 sets of all exercises a rep or two shy of failure, and take the final set to failure. Try to add reps or weight each week. Weeks 5-8: 3 sets of 15-17 reps, rest 30-45 seconds. Main Menu. About Menu Toggle; Contact Menu Toggle; Locations Menu Toggle; Testimonials Menu Toggle; Windows Menu Toggle; 6 month workout plan pdf Training Tip 3: Find the sweet spot, keep it fun, but work hard. Training Tip 4: Train like a surgeon, focus on the correct execution of your exercises. Training Tip 5: Don't underestimate rest, it's essential. Training Tip 6: Connect the dots, progress will reveal itself. 6-10 8-10 Until Failure 8-10 8-10 8-12 Reps 8-10 10-12 8-10 8-10 10-12 8-10 Reps 8-10 10-12 6-8 12-20 Sets Day 2: Push (Chest, Triceps and Shoulders) Exercise Bench Press (Mass) Chest Dips (Mass) Overhead Triceps Extensions (Mass) Triceps Pulldown (Isolated) Sider Lateral to Front Raise (Isolated) Shoulder Press (Mass) Day 3: Legs Exercise If you are a beginner, 2 days a week is enough and over time get up to 5 days a week. 12 WEEK TRAINING PLAN. Due to the 6-week structure of the routine, it is very easy to turn into a 6 month workout plan: each 6-month period includes a total of 4 training cycles and 144 individual workouts. Six months out. r/ GettingShredded. 6 Month Workout Plan. wajidi 4 years ago No Comments. Facebook; Prev Article Next Article . Beginner workout plan 30 day calisthenics workout plan workouts plans 31 day of fitness a 30 day strength training routine. Beginner Workout Plan 30 Day Calendar Nourish Move Love Lat pulldown - 4 x 8-15 reps. B2. Dumbbell lateral raise - 4 x 12-15 reps (rest for 2-3 minutes after each superset) C1. Triceps dips - 4 x 6-10 reps. C2. Dumbbell hammer curl to overhead press - 4 x 10-15 reps (rest for 2-3 minutes after each superset) Alternate between workout 1 and 2 for you chosen weekly frequency. Give this 6 week workout program to build lean muscle a try and absolutely crush that goal! Link to Workout: https: Training Level: Intermediate Program Duration: 6 Weeks Days Per Week: 4 Days Time Per Workout: 30-45 Mins Equipment: Barbell, Bodyweight, Cables, DBs, EZ Bar, Machines Author: Josh England. Created Date: 8/22/2017 3:19:12 PM 4. Seated Dumbbell Press 3 - 4 6 - 12 5. Lateral Raise 2 - 3 12 - 15 Cardio 15 Min of HIIT on Rower or Stationary Bike MUSCLEANDSTRENGTH.COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools This 12 week women's specific training program is perfect for any healthy woman who is looking Find and purchase more plans at Training Peaks. Six months out. Aim for five key sessions each week. • Monday - 1 hour swim • Tuesday - 1 hour cycle • Wednesday - DAY OFF • Thursday - 45 to 60 min. run • Friday - 1 hour swim • Saturday - 60 min. run • Sunday - 2 to 3 hour cycle. Five months out Creating your six-month weight-loss plan becomes easier when you have specific results in mind. Instead of saying you want to become healthier and lose weight, aim for specific targets. Commit to losing 10, 20 or 30 pounds an