Science Based Six Pack Phase I
tuguyton avatar tuguyton
Feb 5th 2018
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Science Based Six Pack Phase I

DOWNLOADS/VIEWS: 12/2692
RATING: 77 (FROM 3 JEFIT MEMBERS)

2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

ShredFast workout course will synergistically work with an intermittent fasting diet plan to enhance your overall results.

The ShredFast workout program is broken up into three phases, just as your diet plan is structured.

Here are the major points regarding each phase and the results you can expect from each:

PHASE 1: META SHIFT WORKOUTS

Workout duration: 20 minutes
Workout frequency: 3x per week
Method: Bodyweight
Working sets: 3 supersets repeated 5x total
Rest periods: 30 seconds between supersets
Time under tension: 40 seconds (total per superset)

PHASE 2: META BURN WORKOUTS
Workout duration: 20-25 minutes
Workout frequency: 4x per week
Method: Bodyweight and dumbbells
Working sets: 3 triple sets repeated 4x total
Rest periods: 25-30 seconds between triple sets
Time under tension: 90 seconds (total per triple set)

PHASE 3: META BURN WORKOUTS
Workout duration: 25 minutes
Workout frequency: 5x per week
Method: Bodyweight, dumbbells and full body cardio
Working sets: 3 triple sets repeated 3x total
Rest periods: 25 seconds between triple sets
Time under tension: 120 seconds (total per triple set)

Cardio  2 exercises, 2 hrs 3 mins
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Elliptical Training exercise demonstration
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WORKOUT #2  40 exercises, 1 hr 39 mins

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Cardio  2 exercises, 2 hrs 3 mins
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WORKOUT #3  40 exercises, 1 hr 39 mins

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Cardio  2 exercises, 2 hrs 3 mins
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WORKOUT #3  40 exercises, 1 hr 39 mins

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Cardio  2 exercises, 2 hrs 3 mins
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WORKOUT #2  40 exercises, 1 hr 39 mins

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Cardio  2 exercises, 2 hrs 3 mins
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WORKOUT #1  40 exercises, 1 hr 39 mins

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Cardio  2 exercises, 2 hrs 3 mins
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WORKOUT #2  40 exercises, 1 hr 39 mins

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Cardio  2 exercises, 2 hrs 3 mins
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WORKOUT #1  40 exercises, 1 hr 39 mins

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Cardio  2 exercises, 2 hrs 3 mins
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WORKOUT #3  40 exercises, 1 hr 39 mins

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Cardio  2 exercises, 2 hrs 3 mins
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WORKOUT #1  40 exercises, 1 hr 39 mins

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Cardio  2 exercises, 2 hrs 3 mins
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WORKOUT #2  40 exercises, 1 hr 39 mins

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Cardio  2 exercises, 2 hrs 3 mins
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WORKOUT #3  40 exercises, 1 hr 39 mins

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rest: 20s
add button

1x8 reps

rest: 50s
add button

1x8 reps

rest: 20s
add button

1x8 reps

rest: 50s
add button

1x8 reps

rest: 20s
add button

1x8 reps

rest: 50s
add button

1x8 reps

rest: 20s
add button

1x8 reps

rest: 50s
add button

1x8 reps

rest: 20s
add button

1x8 reps

rest: 50s
add button

1x8 reps

rest: 20s
add button

1x8 reps

rest: 50s
add button

1x8 reps

rest: 20s
add button

1x8 reps

rest: 50s
add button

1x8 reps

rest: 20s
add button

1x8 reps

rest: 50s
add button

1x8 reps

rest: 20s
add button

1x8 reps

rest: 50s
add button
Cardio  2 exercises, 2 hrs 3 mins
Elliptical Training exercise demonstration
Elliptical Training

2x8 reps

rest: 60s audio icon
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Elliptical Training exercise demonstration
Elliptical Training

2x8 reps

rest: 60s audio icon
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WORKOUT #1  8 exercises, 51 mins

5x8 reps

rest: 20s
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5x8 reps

rest: 50s
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5x8 reps

rest: 20s
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5x8 reps

rest: 50s
add button

5x8 reps

rest: 20s
add button

5x8 reps

rest: 50s
add button

5x8 reps

rest: 20s
add button

5x8 reps

rest: 50s
add button
Cardio  2 exercises, 2 hrs 3 mins
Elliptical Training exercise demonstration
Elliptical Training

2x8 reps

rest: 60s audio icon
add button
Elliptical Training exercise demonstration
Elliptical Training

2x8 reps

rest: 60s audio icon
add button
WORKOUT #2  8 exercises, 51 mins

5x8 reps

rest: 20s
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5x8 reps

rest: 50s
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5x8 reps

rest: 20s
add button

5x8 reps

rest: 50s
add button

5x8 reps

rest: 20s
add button

5x8 reps

rest: 50s
add button

5x8 reps

rest: 20s
add button

5x8 reps

rest: 50s
add button
Cardio  2 exercises, 2 hrs 3 mins
Elliptical Training exercise demonstration
Elliptical Training

2x8 reps

rest: 60s audio icon
add button
Elliptical Training exercise demonstration
Elliptical Training

2x8 reps

rest: 60s audio icon
add button
WORKOUT #3  8 exercises, 51 mins

5x8 reps

rest: 20s
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5x8 reps

rest: 50s
add button

5x8 reps

rest: 20s
add button

5x8 reps

rest: 50s
add button

5x8 reps

rest: 20s
add button

5x8 reps

rest: 50s
add button

5x8 reps

rest: 20s
add button

5x8 reps

rest: 50s
add button
Cardio  2 exercises, 2 hrs 3 mins
Elliptical Training exercise demonstration
Elliptical Training

2x8 reps

rest: 60s audio icon
add button
Elliptical Training exercise demonstration
Elliptical Training

2x8 reps

rest: 60s audio icon
add button

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