Arise - Train like Sung Jin-Woo

Poing

Sung Jin-Woo, at first a weak E-rank hunter who is trying to pay the hospital bills for his mother, but E-rank hunters barely earn a living. One destined day he enters a special dungeon where he essential dies & gets "reborn" as a "Player" for the system. He is now able to level up & become stronger, something the other hunters cannot. He evenetually becomes S+ rank through consistency, hard-work & focus on all aspects of what he lacks.
It's now time for YOU to Arise! to your true level.

This program will take it's roots in PHA (Peripheral Heat Action) training.
It is similar to supersetting, but focuses on minimizing rest time while alternating between upper & lower-body exercises.

Your rest between sets/intervals should be short, but long enough to ensure that you aren't too cardiovascular fatiqued, so it would affect your ability to push your muscles close to failure.

This way will save you time and keep your heart-rate elvated, resulting in a cardiovascular benefit while improving strength at the same time.

Here's how to do it:
1. Perform one set of your first movement
2. Rest as little as possible
3. Perform on set of your second movement
4. Rest as little as possible

Repeat this process until you’ve completed all your sets.
The process is the same when there are three exercises in a group, you simple go through 1 set of all 3 exercises, then back to the first and repeat, till all sets are done. 
You will alternate between the three exercises with minimal rest in
between each, ensuring that you maximize both time efficiency and cardiovascular benefits.

"Important note about rep speed- For all the movements in this program, perform the
concentric portion (the phase when the active muscles are shortening) explosively, with the
intent of moving the weight quickly. This approach maximizes muscle motor unit recruitment,
leading to faster rates of strength development.
The eccentric portion of each movement (the phase when the active muscles are
lengthening) is crucial for building muscle. During this phase, focus on controlling the weight
at a slow tempo, taking about 2-3 seconds for each eccentric phase, and aim to get a good
stretch in the active muscles."

Explanation Of Concentrics & Eccentrics: https://www.youtube.com/watch?v=T00U5lMWAWQ

This program will be 4 workout days (third one with some mobility) + 1 day for mobility & cardio (which can simply be walking)
If you are pressed for time or this is too much for you, at your current level, you can simply swap out the third workout day with the mobility & cardio day. It should be the third day, to minimize rest time between your strenght training to the next strength training.

Make sure to do between 5-10 min of warmup. If you do not know where to start, I recommend finding a full-body warm-up routine on Youtube, to simply follow before every workout.
Warm-up is essential for your safety & health.

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