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  1. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    Intermediate Lower A - Workout
    Body Parts: Upper Body
    Length: 60 minutes
    Workout:

    OHP 3×5
    Flies 3×10
    Pull ups 3×8
    Pendlay Rows 3×8
    Face Pulls 3×12/Tricep press downs 3×10 Superset

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  2. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    Intermediate Lower A - Workout
    Body Parts: Lower body
    Length: 60 minutes
    Workout:

    Weighted Back Extensions 3×8
    Squats 3×5
    The Leg Press 3×10
    The Ab work 3×15/Calf raises 3×12 Superset
    Leg Curls 3×10

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  3. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    Intermediate Upper A - Workout
    Body Parts: Upper Body
    Length: 60 minutes
    Workout:

    The Incline Bench 3×8

    The Bench 3×5

    The Lat Pulldowns 3×8 (all grips applicable)

    Curls 3×10/Reverse Flies 3×12 Superset

    Bent Over Rows 3×8

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  4. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    1435 - Post

    It is divided into upper A, lower A, upper B and lower B

    In the intermediate lower/upper routine, the person is required to work out for two consecutive days, then rest for a day before proceeding to work out for another two consecutive days. The cycle then repeats itself. For instance, doing upper A on Monday, then upper B on Tuesday, resting on Wednesday and resuming the routine on Thursday. This type is different from the DB as working out is consecutive.

    When carrying out the workouts, the person is to add 5lbs and 10 lbs to the upper body lift and lower body lift respectively. This addition is to be done in every two weeks. Furthermore, the individual can opt to increase the reps by a minimal 1 on each set, say, for example, doing bench 3×6 instead of 3×5. Upon completion of that week’s routine, the weight increase and so do the reps which go back to the normal 3×5. In addition, if the individual feels like doing isolation exercises, he or she should rely on their best judgment on weight increment. Such isolation exercises together with the routinely exercises may ensure a faster progression.

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  5. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    Dumbbell Program B - Workout
    Body Parts: Full body
    Length: 60 minutes
    Equipment: Dumbbells
    Workout:

    Walking Lunge 3×8 for each leg

    Overhead Press 3×8

    Straight deadlift 3×8

    Lat pulldowns and pull ups (upon reaching 3×8, the person can start adding weight)

    Ab work 2×15 and Curls 2×10
    Superset (applicable to any kind of ab work)

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  6. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    Dumbbell Program A - Workout
    Body Parts: Full body
    Length: 60 minutes
    Equipment: Dumbbells
    Workout:

    Split Squat 3×8 for each leg
    Bench 3×8, when no bench available, floor press can be done
    Reverse Flies 3×10
    Calf raises 2×15/French Press 2×10 Superset
    DB Rows 3×8, where one arm is on the bench and the back parallel to the floor

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  7. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    1406 - Post

    The dumbbell full body program

    For the dumbbell full body program, the person is supposed to increase weight depending on his ability; nevertheless, the recommended is 5lbs addition to each DB every week for both the upper body and lower body lifts. Furthermore, to experience satisfactory results that the program has to offer, the individual should have enough or adequate gym equipment. In the event that equipment access is limited, the person will be required to be visiting the gym or purchase adequate home equipment in order to enjoy the fruits of the program. Examples of necessary home equipment include the power rack, the barbell, Olympic weights and the adjustable bench.

    In some cases, individuals find it difficult to carry out pull ups or pull downs. The trick here is for the person to be creative because, the pull ups and pull downs are quite essential in most exercise programs. The following is a trick on how to maximize the pull ups and pull downs;

    The person can purchase a doorway pull up bar which is normally cheap. He or she can opt for a chair to assist in movement when doing a full pull up becomes difficult. In some cases, low tree limb can be a helpful alternative for a pull-up bar.

    Post fitness 375472 1280 Mini fitness 375472 1280
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  8. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    Novice full body program B - Workout
    Body Parts: Full body
    Length: 60 minutes
    Equipment: Barbell, Cable Machine
    Workout:

    Front Squat 3×5
    Romanian Deadlift 3×8
    Overhead Press 3×5
    Ab work 2×15/Curls 2×10 Superset( applicable to any kind of ab work)
    Lat Pulldowns 3×8

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  9. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    1397 - Post

    The routine will be carried out nonconsecutively for three days and there will an alternation between workouts. For example, workout A done on Monday proceeded with resting on Tuesday, then resuming on workout B on Wednesday, before resting again on Thursday and continuing with workout A on Friday. In other words, there will be a single resting interval after each day of work out.

    Following the program to the letter, the person will be expected to be adding 5lbs and 10 lbs per week to the upper and lower body lifts respectively.


    When performing reverse flies, the person should increase weight to 5lbs each month, leg curls increasing 5lbs each week while adding a few reps per week in the case of ab work. However, if the person fails to achieve to such increments because of limited weight equipment, he or she should be increasing weight each week for a single exercise routine.


    For example, in the 5 range rep exercises, he or she should add I rep for each set in the weeks when there is no weight increment. For the 8-15, 2 reps should be added for every set during that period when the person was not increasing weight.

    To illustrate how compensation of the increments would be done, the following is a progression example.

    Beginning Monday, the person can do 200 squats and bench-150
    On Wednesday-RDL-200, while the incline-100
    On Friday, the person can perform 200 squats and bench-150, then there will be resting on that weekend
    On Monday , 10 more squats are added- total 210 and 5 more incline to have incline-105
    On Wednesday, 10 more RDL added to get RDL-210 and 5 more bench hence, bench-155
    Lastly , Friday-RDL-210,while incline- 105

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  10. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    Novice full body program A - Workout
    Body Parts: Full body
    Length: 60 minutes
    Equipment: Barbell, Cable Machine
    Workout:

    Squat 3×5
    Bench 3×5
    Triceps press downs 2×10 Superset
    Pendlay Rows 3×8
    Face Pulls 3×10
    Calf raises 2×15
    Triceps press downs 2×10 Superset

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  11. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    1395 - Post

    The complete fierce 5 workout program

    Many bodybuilders choose to use the protein sparing modified fast as a tool when bulking. After doing a successful psmf diet, some may be looking for a workout program to stay healthy or build muscle. There are many workouts to choose from. The fierce 5 workout regime is made up of five workouts that have been grouped together and normally takes about one hour to complete after including both warm-ups and stretching. The routine generally entails simple and balanced steps that individuals desiring to venture into body building can easily understand. The routine is based on the 3 by 5 workout. This implies that the Pull-downs will be working non-consecutively for three days in a week. Furthermore, he or she will be alternating the workouts. For instance, for workouts A and B; Monday to Tuesday the person will be doing A and resting, then takes B on Wednesday and the cycle continues. Upon following such a routine, the person is expected to be adding at least 5 lbs and 10 lbs to the upper and lower body lifts respectively.

    If the individual decides to carry out the reverse flies, the routine increases about 5 lbs but should never exceed 15 lbs per hand when using the DBs. When carrying out leg curls, it will increase 5 lbs each week. However, if the person fails to adhere to such increments because of lack or limited weight equipment then, he or she should be increasing weight each week for an individual exercise routine.

    The fierce 5 training regime usually relies on progression, so if the person wants to achieve satisfactory results, they must ensure that they strictly adhere to the program. Therefore, when one clearly monitors the programs, the goals become more attainable.

    Carrying out the fierce 5 routines will increase a person’s strength; add muscle mass as well as size. However, the goals of the fierce five workouts are never specific but generally vary from one individual to another.

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