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Day 62:Active Rest & Recovery

Overview: 12 week lean muscle program
Overview: training
Day 1: legs, calves and abs
Day 2: back
Day 3: chest and abs
Day 4: shoulders and calves
Day 5: arms and abs
Day 6: rest day
Day 7: rest day
Day 8: legs, calves and abs
Day 9: back
Day 10: chest and abs
Day 11: shoulders and calves
Day 12: arms and abs
Day 13: active rest and recovery
Day 14: active rest and reevaluate
Day 15: legs and calves
Day 16: back, traps and abs
Day 17: chest
Day 18: shoulders and calves
Day 19: arms and abs
Day 20: active rest and recovery
Day 21: active rest and reevaluate
Day 22: legs and calves
Day 23: back and abs
Day 24: chest
Day 25: shoulders, traps and calves
Day 26: arms and abs
Day 27: active rest and recovery
Day 28: active rest and reevaluate
Day 29: legs and calves
Day 30: back and abs
Day 31: chest
Day 32: shoulders and calves
Day 33: arms and abs
Day 34: active rest and recovery
Day 35: active rest and reevaluate
Day 36: legs and calves
Day 37: back and abs
Day 38: chest
Day 39: shoulders and abs
Day 40: arms and calves
Day 41: active rest and recovery
Day 42: active rest and reevaluate
Day 43: legs, calves and abs
Day 44: back and traps
Day 45: chest
Day 46: shoulders and abs
Day 47: arms and calves
Days 48: active rest and recovery
Days 49: active rest and reevaluate
Day 50: legs, calves and abs
Day 51: back
Day 52: chest
Day 53: shoulders, traps and abs
Day 54: arms and calves workout
Day 55: active rest and recovery
Day 56: active rest and reevaluate
Day 57 legs, calves & abs
Day 58 back
Day 59 chest
Day 60 shoulders
Day 61 arms, calves & abs
Day 62: active rest & recovery
Day 63 active rest and reevaluate
Day 64 dtp legs & abs
Day 65 dtp back & calves
Day 66 dtp chest
Day 67 dtp shoulders & abs
Day 68 dtp arms & calves
Day 69 active rest
Day 70 – active rest and reevaluate
Day 71 dtp legs
Day 72 dtp back, abs, calves
Day 73 dtp chest
Day 74 dtp shoulders
Day 75 dtp arms
Day 76 active recovery
Day 77 active rest & recovery
Day 78 chest, back & abs
Day 79 legs & calves
Day 80 arms
Day 81 shoulders
Day 82 finale

Congratulations, you’ve finished week 9 of this trainer and you’ve earned your active recovery days. An important tip I want to stress to you today is the importance of protein before your workout. As your calorie intake drops it’s important to consume enough protein. The amino acids can help fuel your training and prevent the breakdown of your muscle tissue. During a transformation trainer because of the reduced caloric intake, your body might catabolize muscle. So, it’s important to consume enough protein from your diet and supplements. By consuming sufficient protein, you better equip your body to preserve your lean muscle tissue.

Remember that even though today is a recovery day, you’ll still be performing 2 cardio sessions as active recovery to get blood flowing to your muscles and keep your metabolic furnace burning high. You’ll also start a 16 hour fast after you last meal of the day today.

Cardio

60 minutes

If the weather permits, do some of your cardio outside to break up the monotony.

Cardio

60 minutes

WHAT SUPP?

BCAAS

Branched-chain amino acids (BCAAs) include leucine, isoleucine and valine. Because your body cannot make BCAAs, you need to get them from your food and supplements, and you have a much greater demand for them when you’re training with intensity. Kaged Muscle’s fermented BCAAS are delivered in the sought after 2:1:1 ratio.

DOSE AND TIMING: For best results, take in fermented BCAAS 3 times a day, emphasizing first thing upon rising, before workouts, and during workouts. I also like to mix this in my gallon jug with other amino acids such as glutamine, citrulline (on non-training days) and HYDRA-CHARGE. Choose the option that works best for you.

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