Power of Ten

This program is based on Adam Zickerman's Power-of-10 fitness book. This program offers 30 minute workout sessions, once or twice per week, with an emphasis on rest and recovery on your days off. The principle behind The Power of 10 is simple: by lifting weights in slow motion, making each rep last 20 seconds (10 seconds lifting and 10 seconds lowering) instead of the typical 7 seconds, you can maximize muscle transformation. Go from exercise to exercise with minimum delay. The short workouts are so effective that your body will need days to recover and repair properly. You may stimulate lean muscle formation more efficiently and safely than regular weight lifting or aerobics. The fitness book has guidance on switching to once-a-week routines once body recovery extends from 3-4 to 5-7 days, alternative routines, and more information.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Leg Press

Lat Pulldown

Chest Press (Machine)

Bicep Curl (Dumbbell)

Abs Crunch (Bodyweight)

Hamstring Curl

Leg Extension (Banded)

Bent Over Row (Dumbbell)

Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Extension (Dumbbell)

Introduction Week

0 reviews for Power of Ten