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Science Based Six Pack Phase I Banner

tuguyton

Science Based Six Pack Phase I

AUTOPLAY

AUDIO TIP

General

Beginner

Machine cardio

Plan Details

The Science Based Six Pack Phase I routine by tuguyton is a 30 day workout plan. It is a beginner level plan to achieve general fitness goals.

Plan Description

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

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)

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Day 15

Day 16

Day 17

Day 18

Day 19

Day 20

Day 21

Day 22

Day 23

Day 24

Day 25

Day 26

Day 27

Day 28

Day 29

Day 30

WORKOUT #1

Est time: 91 min

40 exercises

SBSP-Decline Push-Ups Demonstration
SBSP-Decline Push-Ups Demonstration

SBSP-Decline Push-Ups
Chest

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

SBSP-Pop Squats Demonstration
SBSP-Pop Squats Demonstration

SBSP-Pop Squats
Upper Legs

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

SBSP-Decline Push-Ups Demonstration
SBSP-Decline Push-Ups Demonstration

SBSP-Decline Push-Ups
Chest

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

SBSP-Pop Squats Demonstration
SBSP-Pop Squats Demonstration

SBSP-Pop Squats
Upper Legs

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

SBSP-Decline Push-Ups Demonstration
SBSP-Decline Push-Ups Demonstration

SBSP-Decline Push-Ups
Chest

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

SBSP-Pop Squats Demonstration
SBSP-Pop Squats Demonstration

SBSP-Pop Squats
Upper Legs

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

SBSP-Decline Push-Ups Demonstration
SBSP-Decline Push-Ups Demonstration

SBSP-Decline Push-Ups
Chest

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

SBSP-Pop Squats Demonstration
SBSP-Pop Squats Demonstration

SBSP-Pop Squats
Upper Legs

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

SBSP-Decline Push-Ups Demonstration
SBSP-Decline Push-Ups Demonstration

SBSP-Decline Push-Ups
Chest

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

SBSP-Pop Squats Demonstration
SBSP-Pop Squats Demonstration

SBSP-Pop Squats
Upper Legs

Sets

1

Reps

8

Interval

00:00

Rest Time

00:45

Bench Dips Demonstration
Bench Dips Demonstration

Bench Dips
Triceps

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

Glute Bridge Demonstration
Glute Bridge Demonstration

Glute Bridge
Glutes

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

Bench Dips Demonstration
Bench Dips Demonstration

Bench Dips
Triceps

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

Glute Bridge Demonstration
Glute Bridge Demonstration

Glute Bridge
Glutes

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

Bench Dips Demonstration
Bench Dips Demonstration

Bench Dips
Triceps

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

Glute Bridge Demonstration
Glute Bridge Demonstration

Glute Bridge
Glutes

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

Bench Dips Demonstration
Bench Dips Demonstration

Bench Dips
Triceps

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

Glute Bridge Demonstration
Glute Bridge Demonstration

Glute Bridge
Glutes

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

Bench Dips Demonstration
Bench Dips Demonstration

Bench Dips
Triceps

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

Glute Bridge Demonstration
Glute Bridge Demonstration

Glute Bridge
Glutes

Sets

1

Reps

8

Interval

00:00

Rest Time

00:45

Commando Plank Demonstration
Commando Plank Demonstration

Commando Plank
Forearms

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

Alternating Side Lunges Demonstration
Alternating Side Lunges Demonstration

Alternating Side Lunges
Upper Legs

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

Commando Plank Demonstration
Commando Plank Demonstration

Commando Plank
Forearms

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

Alternating Side Lunges Demonstration
Alternating Side Lunges Demonstration

Alternating Side Lunges
Upper Legs

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

Commando Plank Demonstration
Commando Plank Demonstration

Commando Plank
Forearms

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

Alternating Side Lunges Demonstration
Alternating Side Lunges Demonstration

Alternating Side Lunges
Upper Legs

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

Commando Plank Demonstration
Commando Plank Demonstration

Commando Plank
Forearms

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

Alternating Side Lunges Demonstration
Alternating Side Lunges Demonstration

Alternating Side Lunges
Upper Legs

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

Commando Plank Demonstration
Commando Plank Demonstration

Commando Plank
Forearms

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

Alternating Side Lunges Demonstration
Alternating Side Lunges Demonstration

Alternating Side Lunges
Upper Legs

Sets

1

Reps

8

Interval

00:00

Rest Time

00:45

Wide-Grip Pull-Ups Demonstration
Wide-Grip Pull-Ups Demonstration

Wide-Grip Pull-Ups
Back

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

SBSP-Hanging Leg Raises Demonstration
SBSP-Hanging Leg Raises Demonstration

SBSP-Hanging Leg Raises
Abs

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

Wide-Grip Pull-Ups Demonstration
Wide-Grip Pull-Ups Demonstration

Wide-Grip Pull-Ups
Back

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

SBSP-Hanging Leg Raises Demonstration
SBSP-Hanging Leg Raises Demonstration

SBSP-Hanging Leg Raises
Abs

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

Wide-Grip Pull-Ups Demonstration
Wide-Grip Pull-Ups Demonstration

Wide-Grip Pull-Ups
Back

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

SBSP-Hanging Leg Raises Demonstration
SBSP-Hanging Leg Raises Demonstration

SBSP-Hanging Leg Raises
Abs

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

Wide-Grip Pull-Ups Demonstration
Wide-Grip Pull-Ups Demonstration

Wide-Grip Pull-Ups
Back

Sets

1

Reps

8

Interval

00:00

Rest Time

00:28

SBSP-Hanging Leg Raises Demonstration
SBSP-Hanging Leg Raises Demonstration

SBSP-Hanging Leg Raises
Abs

Sets

1

Reps

8

Interval

00:00

Rest Time

00:28

Wide-Grip Pull-Ups Demonstration
Wide-Grip Pull-Ups Demonstration

Wide-Grip Pull-Ups
Back

Sets

1

Reps

8

Interval

00:00

Rest Time

00:20

SBSP-Hanging Leg Raises Demonstration
SBSP-Hanging Leg Raises Demonstration

SBSP-Hanging Leg Raises
Abs

Sets

1

Reps

8

Interval

00:00

Rest Time

00:45

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