Rise of Man

Plan Details

The Rise of Man routine by msgsned is a 28 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

General tips for the journey ahead: (1) Stay as consistent possible - consistency will give you t... Read More

General tips for the journey ahead: (1) Stay as consistent possible - consistency will give you the greatest results in the least amount of time. Be diligent. (2) Share your progress - stay accountable with the tribe, we are all counting on each other (check the facebook group) (3)Rest - make sure you are sleeping enough to ensure proper recover and to avoid fatigue, burn-out, and injury. (4) Check in daily - Be sure to check in daily in case of updates, new training videos, book reviews, and more (Check emails that Elisha sends you) Training Tips: (1) Try not to deviate from the workout. I've designed this program for the most optimal success. (2) Don't go to failure on every set - going to failure will inhibit and reduce your overall training volume for that day. (3) Choose a weight that you use to complete all reps within that specific set. Going to high and then having to switch to a lower weight is not the most optimal training strategy. (4) Increase weight as you get stronger through the days/weeks/months. Warming Up Tips: Warming up prior to training is important Warming up primes the body for a great day of work sets - not just an average one. You don't need that many warm-up sets to prepare you. 1x5 @ 40% working set weight 1x5 @ 50% working set weight 1x3 @ 60% working set weight Jump into working sets. Abdominal training: Train abs 2-3 times a week. A crunch type of movement and planks for a total of 5-8 sets per workout. Rep ranges that work best is between 10-15 per set for crunches and between 40 - 60 second sets for the planks