{"id":399,"date":"2017-04-30T13:51:54","date_gmt":"2017-04-30T13:51:54","guid":{"rendered":"http:\/\/23.91.71.251\/~epluginc\/fitnessp\/?post_type=training-plans&amp;p=399"},"modified":"2017-04-30T13:51:54","modified_gmt":"2017-04-30T13:51:54","slug":"massive-chest","status":"publish","type":"training-plans","link":"https:\/\/riverfitness.hu\/en\/training-plans\/massive-chest\/","title":{"rendered":"Full body force + cardio"},"content":{"rendered":"<div style=\"color: #117bbb; position: absolute; right: 0px;\">\n<div style=\"font-size: 27px; font-weight: 100; letter-spacing: 10px; text-transform: uppercase;\">Day<\/div>\n<div style=\"font-size: 100px; line-height: 80px; font-weight: bold;\">[day_number]<\/div>\n<\/div>\n<h2 style=\"color: #9bcb3d; font-size: 24px; margin-top: 10px; margin-bottom: 20px; margin-right: 80px;\">Full body strength training + Cardio<\/h2>\n<h2 style=\"border-bottom-width: 0px; border-bottom-style: solid; border-bottom-color: #cccccc; display: inline-block; padding-bottom: 5px; color: #b5d043; font-size: 24px; margin-top: 40px; margin-bottom: 20px;\">Cycle 4<\/h2>\n<p style=\"background: #E1F5C4; padding: 20px; font-size: 16px; font-weight: bold; border-radius: 5px;\">Training tips: Record your weights to see your progress.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"background: #E1F5C4; padding: 20px; font-size: 16px; font-weight: bold; border-radius: 5px;\">Nutrition Tips: Drink your PostWorkout shake immediately after your training, and then take your PostWorkout Meal to you (30 to 40 minutes after the shake)<\/p>\n<h2 style=\"border-bottom-width: 0px; border-bottom-style: solid; border-bottom-color: #cccccc; display: inline-block; padding-bottom: 5px; color: #b5d043; font-size: 24px; margin-top: 40px; margin-bottom: 20px;\">Full body strength training<\/h2>\n<section class=\"step-1\">\n<h3 style=\"font-size: 20px !important; letter-spacing: 2px !important;\">Warm-up program:<\/h3>\n<p style=\"color: #a76aaa; font-weight: bold; padding-left: 10px; border-left: 2px solid #cba7cd; text-transform: uppercase; letter-spacing: 1px; font-size: 14px; margin: 0 0 10px;\">3 rounds, perform each exercise for 60 seconds<\/p>\n<p style=\"margin-bottom: 20px;\">1) Jumping rope<\/p>\n<p style=\"margin-bottom: 20px;\">2) Jumping Jacks<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/0NIvRAaOdlQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<\/section>\n<section class=\"step-2\">\n<h3 style=\"font-size: 20px !important; letter-spacing: 2px !important;\">Mobility:<\/h3>\n<p style=\"color: #a76aaa; font-weight: bold; padding-left: 10px; border-left: 2px solid #cba7cd; text-transform: uppercase; letter-spacing: 1px; font-size: 14px; margin: 0 0 10px;\">Each exercise 10 repetitions<\/p>\n<p style=\"margin-bottom: 20px;\">1) Walkout with Legs Stretched &amp; amp; Upper body rotation<\/p>\n<p style=\"margin-bottom: 20px;\">2) Plank lung with upper body rotation<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/6f9wNXc19UE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<\/section>\n<section class=\"step-3\">\n<h3 style=\"font-size: 20px !important; letter-spacing: 2px !important;\">Main Training:<\/h3>\n<p style=\"color: #a76aaa; font-weight: bold; padding-left: 10px; border-left: 2px solid #cba7cd; text-transform: uppercase; letter-spacing: 1px; font-size: 14px; margin: 0 0 10px;\">3 rounds, perform each exercise for 60 seconds<\/p>\n<p style=\"margin-bottom: 20px;\"><strong>1) Each exercise 2 sets and 15 repetitions<\/strong><\/p>\n<p style=\"margin-bottom: 20px;\">a) Set pause: 40 seconds<\/p>\n<p style=\"margin-bottom: 20px;\">b) After the exercise: 60 second pause then continue with the next exercise<\/p>\n<p style=\"margin-bottom: 20px;\"><strong>2) Front knee bend with barbell<\/strong><\/p>\n<p style=\"margin-bottom: 20px;\">A)- Full body exercise, primarily for the body parts: thighs and buttocks<\/p>\n<p><strong> <span style=\"color: # ff0000;\"> Superset: Bound Squat <\/span><\/strong><br \/>\n&#8211; Explosive force, primarily for the body parts: thighs<\/p>\n<p style=\"margin-bottom: 20px;\"><strong>3) Cross lifting with barbell: <\/strong><\/p>\n<p style=\"margin-bottom: 20px;\">a) &#8211; For the thighs and the buttocks<\/p>\n<p><strong> <span style=\"color: # ff0000;\"> Superset: <\/span> Intermittent Dropouts <\/strong><\/p>\n<p>&#8211; Explosive force, primarily for the body parts: thighs<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/0NIvRAaOdlQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<\/section>\n<h2 style=\"border-bottom-width: 0px; border-bottom-style: solid; border-bottom-color: #cccccc; display: inline-block; padding-bottom: 5px; color: #b5d043; font-size: 24px; margin-top: 40px; margin-bottom: 20px;\">Treadmill settings with distances and pauses for your sprints:<\/h2>\n<p style=\"margin-bottom: 20px;\">A.) 400m 10% slope -&gt; 2 minute break<\/p>\n<p style=\"margin-bottom: 20px;\">B.) 400m 3% slope -&gt; 2 minute break<\/p>\n<p style=\"margin-bottom: 20px;\">C.) 200m 10% slope -&gt; 2 minute break<\/p>\n<p style=\"margin-bottom: 20px;\">D.) 200m 5% slope -&gt; 2 minute break<\/p>\n<p style=\"margin-bottom: 20px;\">E.) 100m 10% slope -&gt; 2 minutes break<\/p>\n<p style=\"margin-bottom: 20px;\">F.) 400m 1% slope<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/aS1vwToqa1Y\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p style=\"background: #E1F5C4; padding: 20px; font-size: 16px; font-weight: bold; border-radius: 5px;\">Tip: Record your speed at each sprint so you have motivation for the next unit.<\/p>","protected":false},"author":1,"featured_media":0,"template":"","format":"standard","meta":[],"training-plans-category":[],"training-plans_tag":[],"class_list":["post-399","training-plans","type-training-plans","status-publish","format-standard","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.1 (Yoast SEO v21.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Full body force + cardio - River Fitness by Getfit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/riverfitness.hu\/en\/training-plans\/massive-chest\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Full body force + cardio\" \/>\n<meta property=\"og:description\" content=\"Day [day_number] Full body strength training + Cardio Cycle 4 Training tips: Record your weights to see your progress. &nbsp; 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