The big change in the second block of the plan is that you’ll train your chest, back and arms muscles twice a week. Taking the bench press as an example, the first digit refers to how long you take to lower the weight, the second digit how long to pause at the bottom of the lift, the third how long taken to lift the weight, and finally the fourth digit refers to how long you pause at the top of the movement.
Transformation bodybuilding books code#
The tempo code refers to the number of seconds taken to complete each part of the exercise. Do the workouts in order, sticking to the sets, reps, tempo and rest periods detailed to start the plan as strongly as possible. The workouts for the first week of the first block are below, then the sessions for the second week of the block are detailed in the tables below that. The second has four sessions a week, and they’re different: chest and triceps legs and shoulders chest and triceps and back and biceps. The first has four sessions a week: chest and back legs and abs arms and shoulders and abs. Start as you mean to go on, both in the gym and the kitchen, and soon these small steps will lead to big changes in how you look with your shirt off. Making a big alteration to your body in just four weeks is hard, but it can be done. That’s why there are small tweaks to the programme each week: these changes keep your body guessing and, therefore, changing. This four-week plan has been designed to constantly test your body and push it outside of its comfort zone so your body has no choice but to build new muscle mass and burn away body fat to radically change your physique. How much can you change your body in four weeks? More than you think – but only if you have three things: a good exercise plan, smart eating rules, and the right attitude to follow both with focus and determination.
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