Try to increase the weight by increments of 5%. If you are hitting your recommended rep ranges pretty easily then you know that it is a good time to increase the weight.
It is also helpful to record each weight for each different exercise as well.
The goal here is to experiment with different weights and find the right amount where you can hit the recommended rep range for each specific exercise. This will have to be a little bit of trial and error. Note: To challenge yourself even more add in 1 extra HIIT session per week too.Ģ.) What weight should I use for each exercise? Simply increase the amount of sets for all exercises by 1 and decrease rest between sets by 50%. Although if I want to increase the intensity of the workouts what changes can I make? If you want to download/save all the files to your computer use the link below.ġ.) I have noticed that the workouts become more challenging as I go from Phase 1 to 2 and then eventually Phase 3.
#Shred workout plan pdf how to#
of the 12 Week Shred Guide will also show you how to set up MyFitnessPal once you have calculated your Fat Loss macros in the Excel Sheets This video is a must watch! It will help you learn how to easily track your macros using the Free app MyFitnessPal. MyFitnessPal Tutorial - How To Track & Log Your Macros Printable Workout Logs (Downloadable PDF File)Įxcel Spreadsheets (Need to be downloaded on computer) Women's 12 Week Shred Transformation Packġ2 Week Shred Program (Downloadable PDF File)Įxercise Glossary (Downloadable PDF File)
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