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THE FORGOTTEN TERRITORIES

THE FORGOTTEN TERRITORIES 


 This workout is based on the fact that in most workouts, some areas of our bodies are substantially less targetted or forgotten. Hence, this workout addresses this problem by providing a routine to perform during 2 weeks in order to reinforce these forgotten areas.
Not only this workout will help rebalancing your physique, but it will also improve your performance once back to your usual workout.

For women, simply divide by 2 the number of sets. For impair number, round it (e.g. 3/2 = 1.5 => 2).

Instructions: 

1. The choice of dumbbell / barbell / Kettlebell is up to you. 
2. Every workout start with any type of cardio from very slow to a steady rythm during circa 15-20 min. 
3. Workout I, II and III to be repeated once during 2 weeks.
4. Rest one day after each workout. E.g. one possible routine is to workout on Monday, Wednesday and Friday. The other days being resting days. 

Workout I - UPPER, LOWER & SIDE ABS [25 min]

  • Ab Crunch: 3 sets x 20 reps
  • Crunch side to side: 3 sets x 20 reps
  • Leg raise: 3 sets x 20 reps
  • Abwheel: 4 sets x 10 reps
  • Hollow position: 2 sets x 30 sec
  • Dynamic planks: 4 min.

Workout II - LOWER & MID BACK [16 min]

  • Deadlift: 3 sets x 9 reps 
  • Back extensions: 2 sets x 10 reps
  • Rowing: 3 sets x 8 reps
  • Hollow position on stomach: 2 sets x 30 sec

Workout III - BUTT & HAMSTRING [20 min]

  • Bulgarian split squats:  2 sets x 12 reps
  • Leg press OR squat: 3 sets x 8-12 reps
  • Hip thrust: 2 sets x 12 reps
  • Kick back: 2 sets x 8 reps
  • Lateral leg raise: 2 sets x 12 reps

Massimo Veneto

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