VIDEO
Today you’ll weigh yourself to reevaluate your progress and you’ll perform two sessions of steady state cardio separated by at least seven hours.
I’ll give you a tip today about post-workout rolling. You can apply this tip for both your active recovery days and your training days. Foam rolling and other intense self-massage techniques can help you recover. In addition to getting in whole food and supplements after a workout as soon as possible, you can also roll out the muscles you just worked. I also suggest stretching and I absolutely love sauna and cold showers, so if you can do some hot and cold thermogenesis that would really help.
Cardio
60 minutes
Cardio
60 minutes
Program Overview Training Overview Nutrition Overview Supplement Overview DAY 1:LEGS, CALVES AND ABS DAY 2:BACK DAY 3:CHEST AND ABS DAY 4:SHOULDERS AND CALVES DAY 5:ARMS AND ABS Day 6:Rest Day Day 7:Rest Day DAY 8:LEGS, CALVES AND ABS DAY 9:BACK DAY 10:CHEST AND ABS DAY 11:SHOULDERS AND CALVES DAY 12:ARMS AND ABS DAY 13:ACTIVE REST AND RECOVERY DAY 14:ACTIVE REST AND REEVALUATE DAY 15:LEGS AND CALVES DAY 16:BACK, TRAPS AND ABS DAY 17:CHEST DAY 18:SHOULDERS AND CALVES DAY 19:ARMS AND ABS DAY 20:ACTIVE REST AND RECOVERY DAYS 21:ACTIVE REST AND REEVALUATE DAY 22:LEGS AND CALVES DAY 23:BACK AND ABS Day 24:Chest DAY 25:SHOULDERS, TRAPS AND CALVES DAY 26:ARMS AND ABS DAYS 27:ACTIVE REST AND RECOVERY DAYS 28:ACTIVE REST AND REEVALUATE DAY 29:LEGS AND CALVES DAY 30:BACK AND ABS DAY 31:CHEST DAY 32:SHOULDERS AND CALVES DAY 33:ARMS AND ABS DAYS 34:ACTIVE REST AND RECOVERY DAYS 35:ACTIVE REST AND REEVALUATE DAY 36:LEGS AND CALVES DAY 37:BACK AND ABS DAY 38:CHEST DAY 39:SHOULDERS AND ABS DAY 40:ARMS AND CALVES DAYS 41:ACTIVE REST AND RECOVERY DAY 42:ACTIVE REST AND REEVALUATE DAY 43:LEGS, CALVES AND ABS DAY 44:BACK AND TRAPS DAY 45:CHEST DAY 46:SHOULDERS AND ABS DAY 47:ARMS AND CALVES DAYS 48:ACTIVE REST AND RECOVERY DAYS 49:ACTIVE REST AND REEVALUATE DAY 50:LEGS, CALVES AND ABS DAY 51:BACK DAY 52:CHEST DAY 53:SHOULDERS, TRAPS AND ABS DAY 54:ARMS AND CALVES WORKOUT DAYS 55:ACTIVE REST AND RECOVERY DAYS 56:ACTIVE REST AND REEVALUATE Day 57 Legs, Calves & Abs Day 58 Back Day 59 Chest Day 60 Shoulders Day 61 Arms, Calves & Abs Day 62:Active Rest & Recovery Day 63 ACTIVE REST AND REEVALUATE Day 64 DTP Legs & Abs Day 65 DTP Back & Calves Day 66 DTP Chest Day 67 DTP Shoulders & Abs Day 68 DTP Arms & Calves Day 69 Active Rest Day 70 – Active Rest and Reevaluate Day 71 DTP Legs Day 72 DTP Back, Abs, Calves Day 73 DTP Chest Day 74 DTP Shoulders Day 75 DTP Arms Day 76 Active Recovery Day 77 Active Rest & Recovery Day 78 Chest, Back & Abs Day 79 Legs & Calves Day 80 Arms Day 81 Shoulders Day 82 Finale
