justinbakwas: Lee Labrada's 12-Week Lean Body Trainer

Lee Labrada's 12-week training program is for anyone—man or woman, beginner or advanced—who is ready to work hard, train smart, and achieve a dream lean body. The program has everything you need to burn fat, sculpt muscle, and get fit. It includes daily workouts, a full nutrition plan, recipes, and more. Start getting leaner and stronger today with fitness expert Lee Labrada!

Get lean in 12 weeks with the Lee Labrada Trainer!

The Workout Split ///

Your weight training schedule will be 2 days on and 1 day off. That means that if you train on Monday and Tuesday, you will rest on Wednesday, then you will train again on Thursday and Friday, then rest on Saturday. You'll keep repeating this pattern for all 12 weeks. Your weight training workouts will be split into push muscles, pull muscles and kick/crunch muscles.

You'll be training your Chest, Shoulders and Triceps on the same day - these are the muscles you use to push things away from your body.
You'll be training your Back and Biceps together - the muscles that pull things toward your body.
Finally you'll be training your Legs and Abs together - the muscles that kick and crunch.

Note: Proper form is a critical component to exercise and it can not only protect you from injury, but actually isolate your muscles more effectively for better results.

Cardio ///

On your off days, you'll be getting your cardio in for the week. You'll also be doing 26-30 minutes of cardio after your back and biceps workouts, since it is the shortest and usually the least difficult workout.
That means you'll complete 26-30 minutes of cardio 4 times a week.
Your cardio can consist of any form of cardio training in the gym, like Treadmill, Bicycle, Elliptical, or Stair Climber.

High Intensity Cardio Training ///

High Intensity Training is when you mix up high-intensity periods of aerobic training with low-intensity periods. By varying the intensity of your cardio workout, you'll stimulate your metabolism and burn more calories overall.

It's important to keep your heart rate at about 75-85 percent of its maximum during your cardio sessions. You can gauge this by your breathing - if you're running out of breath, you're going too fast.
You can also find your max heart rate by taking 220 and subtracting your age. Then track your heart rate by measuring the beats per minute and make sure you aren't going over your max.

justinbakwas

Wednesday, 1 January 2014

Lee Labrada's 12-Week Lean Body Trainer

Get lean in 12 weeks with the Lee Labrada Trainer!

The Workout Split ///

Cardio ///

High Intensity Cardio Training ///

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