patrick wilson workout Routine Bonus PDF File By: Mike Romaine
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1 patrick wilson workout Routine Bonus PDF File By: Mike Romaine
2 Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved. Disclaimer and/or Legal Notices The information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure the tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.
3 Patrick Wilson Workout Routine Training Volume: 3-5+ days per week Explanation: The training volume can really vary. CrossFit can train 3 days on and 3 days off, marathon runners can run a good volume each week, and full body workouts can also be done 3+ days a week at a minimum. For that reason, I ve listed 3-5+ days, but I will be giving you ample resources to utilize from the three options. Plug them in where you feel fit. Workout Option One: Full Body Workout One Warm Up: Stretch HIIT Cardio 20 min treadmill HIIT 1 min on: run 5.5-9mph 1 min off: walk mph
4 Workout: Bench Press Arnold Press Lateral Pulldowns Leg Press Preacher Curls Overhead Tricep Extension Sit Ups 4 20 Full Body Workout Two
5 Warm Up: Stretch HIIT Cardio 20 min treadmill HIIT 1 min on: run 5.5-9mph 1 min off: walk mph Workout: Incline Chest Flys Dumbbell Shoulder Front Raises Cable Rows Squats Hammer Curls
6 Tricep Cable Pushdowns Leg Raises (Hanging or Lying) 4 20 Workout Option Two: Running/Marathon Training Example of training schedule: Week One and Two: Tuesday: 3 miles Thursday: 3 miles Saturday or Sunday: 4-5 miles Week Three and Four: Increase mileage by 1-2 miles some days if possible. Rinse and repeat every 2 weeks.
7 Workout Option Three: CrossFit Styled Training (Some CrossFit WODS listed below) Helen Three rounds for time: 400m run 21 kettlebell swings at 53 pounds 12 pullups (band-supported if needed) Eva Five rounds for time: 800m run 30 kettlebell swings at 70 pounds, if you can, er, swing it 30 pullups (band-supported if needed) Grace For time: 30 clean and jerks at 135 pounds Fight Gone Bad Three rounds, one-minute per exercise, with one-minute rest between rounds: Wall balls at 20 pounds with 10-foot target Sumo deadlift high-pull at 75 pounds 20-inch box jumps
8 Push-press at 75 pounds Rowing machine Fran 21/15/9 reps for time: Thrusters at 95 pounds Pullups Newport Crippler For time: 30 back squats loaded with your body weight equivalent 1-mile run Karen For time: 150 wall balls at 20 pounds with 10-foot target (stopping before complete failure) Target times: Level 1: 8:00-10:00 Level 2: 5:00-8:00 Level 3: 4:00-5:00 Elite: < 4:00 7 Minutes of Burpees In 7 minutes: Do as many burpees as possible Murph
9 For time: 1-mile run 100 pullups 200 pushups 300 air squats 1-mile run
Joe Manganiello Workout Routine
Joe Manganiello Workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
kj apa Workout Routine
kj apa Workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
Ryan gosling. workout Routine. Bonus PDF File. By: Mike Romaine
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Scott adkins workout Routine
Scott adkins workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
LUPITA NYONG O WORKOUT ROUTINE
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John Krasinski Workout Routine
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Zac Efron workout routine
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EMMY ROSSUM WORKOUT ROUTINE
EMMY ROSSUM WORKOUT ROUTINE Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
Alicia Vikander Workout Routine
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Arnold Schwarzenegger Workout Routine
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Alexander Skarsgard. workout Routine. Bonus PDF File. By: Mike Romaine
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Broly. workout Routine. Bonus PDF File. By: Mike Romaine
Broly workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
Alexandra Daddario Workout Routine
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The THanos Workout Routine
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Taron egerton. workout Routine. Bonus PDF File. By: Mike Romaine
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The joker Workout Routine
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Batman. workout Routine. Bonus PDF File. By: Mike Romaine
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Mila Kunis Workout Routine
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The Beast Workout Routine
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The Spider-Man Workout Routine. Bonus PDF File By: Mike Romaine
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Captain America. workout Routine. Bonus PDF File. By: Mike Romaine
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Harley quinn Workout Routine
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*Copyright notice* *Disclaimer*
WORKOUT LOG *Copyright notice* No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage
This guide is intended as a reference only, not as a medical manual BY TFIT GYM LLC
This guide is intended as a reference only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for
Copyright Notice. Disclaimer and/or Legal Notices. Full Body Workouts
Copyright Notice This information is for your personal use ONLY. You cannot distribute, copy, reproduce, or otherwise sell this product or information in any form whatsoever, including but not limited
The Heroes Badger 95 pound Squat clean, 30 reps 3 rounds for time 30 Pull-ups Run 800 meters Daniel 50 Pull-ups For time 400 meter run 95 pound
The Girls Angie 100 Pull-ups For time 100 Push-ups Complete all reps of each exercise before moving to the next 100 Sit-ups 100 Squats Annie Double-unders 50-40-30-20 and 10 rep rounds; for time Sit-ups
Copyright 2015 HIITBURN.com
COVER Copyright 2015 HIITBURN.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information
Lena Headey. workout Routine. Bonus PDF File. By: Mike Romaine
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SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
OMEGA PHASE WEEK 1 WEEK 2 WEEK 3 WEEK 4 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY (A) (A) (D) (D) (B) (B) (E) (E) (C) (C) (F) (F) WEEK 1 & 2 WORKOUT (A) Push Press 4 5+ 3 Minutes Weighted
The Punisher Workout Routine. Bonus PDF File By: Mike Romaine
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Rihanna Workout Routine
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DAVID BECKHAM WORKOUT ROUTINE
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