Week 6
This week diet is most important and ultimately the most difficult part of the programme. We will continue to implement steady state cardio at the end of each round of RHIIT. This week is the most important of your body transformation, and for those of you wanting to go the extra mile you can find a stricter version of the week 6 diet. We are also going to do each repetition in ULTRA SLOW MOTION with each repetition lasting 30 SECONDS.
DEADLIFT
10 SETS X 10 REPS (10-20 SECONDS REST PERIOD)
SEATED ROW
10 SETS X 10 REPS (10-20 SECONDS REST PERIOD)
PRESS UPS WITH ALTERNATE SINGLE ARM ROW
10 SETS X 10 REPS (10-20 SECONDS REST PERIOD)
BARBELL CURL
10 SETS X 10 REPS (10-20 SECONDS REST PERIOD)
Reverse High Intensity Interval Training (RHIIT)
4 minutes flat out on the exercise bike, 1 minute slow cycling (repeat 4 times – 20 minutes total)
10 minutes steady state cardio (30 minutes cardio in total)
DAYS TWO & FOUR
WEEKLY CHALLENGE TIME CHALLENGE 5
See ‘Time Challenge’
Reverse High Intensity Interval Training (RHIIT)
4 minutes flat out on the exercise bike, 1 minute slow cycling (repeat 4 times – 20 minutes total)
10 minutes steady state cardio (30 minutes cardio in total)
DAY SIX
WEEKLY TIME CHALLENGE 2 – TWICE!
SQUAT & SHOULDER PRESS (BI-SET)
10 SETS X 20 REPS (10 REPS OF EACH EXERCISE THEN 10-20 SECONDS REST PERIOD)
BENCH PRESS & DUMBELL SIDE LATERALS & STAGGERED PRESS UPS (TRI-SET)
10 SETS X 50 REPS (10 REPS: 10 REPS: 30 REPS OF EACH EXERCISE THEN 10-20 SECONDS REST PERIOD)
Reverse High Intensity Interval Training (RHIIT)
4 minutes flat out on the exercise bike, 1 minute slow cycling (repeat 4 times – 20 minutes total)
10 minutes steady state cardio (30 minutes cardio in total)
LAT PULL DOWN
10 SETS X 10 REPS (10-20 SECONDS REST PERIOD)
PULL UPS
10 SETS X 10 REPS (10-20 SECONDS REST PERIOD)
LATERAL RAISES
10 SETS X 10 REPS (10-20 SECONDS REST PERIOD)
LUNGES
10 SETS X 10 REPS (10-20 SECONDS REST PERIOD)
Reverse High Intensity Interval Training (RHIIT)
4 minutes flat out on the exercise bike, 1 minute slow cycling (repeat 4 times – 20 minutes total)
10 minutes steady state cardio (30 minutes cardio in total)
Diet
This week you we are continuing to use the calculations we made in week 2 to make sure we are consuming the correct about of calories and macronutrients.
Normal Week 6 Diet
8am -12pm: Myprotein Impact Whey only
12pm-4pm: 2 meals from the list
4pm-6pm: Myprotein Impact Whey
Strict Week 6 Diet
6am-9am: Breakfast from the list/1 serving of porridge
9am-6pm: Myprotein Impact Whey only (based on your calculations)
6pm-7pm: 1 meal from the list
All workouts should still preferably be completed FASTED. As always we will aim to conserve muscle tissue and stop catabolism.
BCAA 5gms
Glutamine 10gms
Creatine 5gms
Mega Omega Oil 10 mls
Alpha man
BCAA 5gms
Glutamine 10gms
Creatine 5gms
Impact Whey 50gms
Total Nutrigreens 3gms
Food you can eat this week:
All white fish
Chicken
Steak
Fibrous vegetables
Eggs
Fibrous Vegetables
Asparagus
Bamboo Shoots
Bock Choy
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Celery
Chard
Chicory
Chives
Collard Greens
Cucumbers
Kale
Leeks
Lettuce
Onion
Peppers (GREEN)
Radishes
Spring onions
Spinach