Shred With Buendia Ebook 48dt

THE TRAINING

“HEALTHY” EXAMPLE TRAINING SESSION First, warm up then… Barbell Back Squat 3 sets of 8 reps @ 65-75% of 1RM (If no 1RM recorded, make them challenging sets) Next, 20 min row or run @ 80-90% effort. Then, Cool Down

*Note: Not all methods need to be used in EVERY training session. This example is for illustration purposes.

“FIT” EXAMPLE TRAINING SESSION First, warm up then… Barbell Back Squat 3 sets of 4 reps @ 85-95% of 1RM 
 Barbell Back Squat 1 set of As Many Reps as Possible @ 85% of 1RM Next, 3 rounds of (run, row, or air bike)… 4x10sec on 2min off @ 90-100% w/ 3 min rest b/w rounds 10 min row or run @ 80-90% effort. Then, Cool Down *Note: Not all methods need to be used in EVERY training session. This example is for illustration purposes.

“HARDER TO KILL” EXAMPLE TRAINING SESSION DAY 1

DAY 3

First, warm up then…Barbell Back Squat 3 sets of 4 reps @ 85-95% of 1RM + Barbell Back Squat 1 set of As Many Reps as Possible @ 85% of 1RM

First, warm up then…Dynamic Effort Barbell Back Squat 10 sets of 2 reps @ 60-75% if 1RM - Explosive and Fast reps.

3 rounds of (run, row, or air bike)… 4x10sec on 2min off @ 90-100% w/ 3 min rest b/w rounds + 10 min row or run @ 80-90% effort.

2 rounds of (run, row, or air bike)… 3x60sec on 4 min off @ 75-90% + 10 min row or run @ 80-90% effort. - This should hurt!

Then, cool down.

Then, cool down.

*Note: Not all methods need to be used in EVERY training session. This example is for illustration purposes.

WHAT KIND OF RESULTS CAN YOU EXPECT?
 SEE NEXT PAGE!