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Day 70 – Active Rest And Reevaluate

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

Today you’ll weigh yourself to reevaluate your progress and you’ll perform two sessions of steady state cardio separated by at least seven hours.

I’ll give you a tip today about post-workout rolling. You can apply this tip for both your active recovery days and your training days. Foam rolling and other intense self-massage techniques can help you recover. In addition to getting in whole food and supplements after a workout as soon as possible, you can also roll out the muscles you just worked. I also suggest stretching and I absolutely love sauna and cold showers, so if you can do some hot and cold thermogenesis that would really help.

Cardio

60 minutes

Cardio

60 minutes

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