2-split Muscle Building, Minimal Cardio

Plan Details

The 2-split Muscle Building, Minimal Cardio routine by John Rippon is a 7 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

This is a routine to develop a lean, muscular look suited to those needing only minimal cardio. On ... Read More

This is a routine to develop a lean, muscular look suited to those needing only minimal cardio. On every rep of the cable and dumbbell exercises, fully contract and squeeze the muscle hard for 1 second and take 3 seconds on the eccentric (extension) phase. Using momentum will greatly reduced the effectiveness! Adjust the weight on the variable-rep sets so each set is harder than the previous. On an exertion scale of 1 to 10, the first set should be a 6 and the last set a 10 (i.e. may fail to get the last rep but can't manage even one more!). The fixed-rep sets should all be at least an 8 out of 10. After a proper warm-up for the HIIT cardio session try to do 8 to 10 intervals of 30s hard-out + 30s active rest. So your intervals take no longer than 8 to 10min total.