Home Free Programs Recipes St or e Ab ou t

!งมอบแ'วก*า 50,000 รายการ

ออกใบ/0บภา2ไ4 5บ6การห8งการขาย อะไห;ตลอดอา?การใ@
งาน 5หBาCาน เEามาลองFนGาไ4

musclespirit.com เ"ด

Release date: October 2020

Get Peachy Challenge

Type: Booty, Abs, Full Body

Equipment: Fitness Mat, Dumbells (Optional), Resistance Bands

(Optional)

Subscribe

musclespirit.com 30-40 min

เ"ด
28 Days
รวมHดยอด Home Gym I 2564
Per day Program Add YouTube Playlist

ADVERTISEMENT - CONTINUE READING BELOW

1. IDEAL BODY WEIGHT CHART BY AGE ›

2. BEST TEETH WHITENING TOOTHPASTE ›
3. BEST CURE FOR HAIR LOSS ›
4. FIND PEOPLE BY NAME ›
5. EXERCISE WORKOUT ROUTINES ›
6. BEST PROTEIN SHAKE ›
Ad | Business Focus
น้
ที่
:
 Online Calendar Before/After Meals FAQ Week Filter !

DAY 1 3 workouts | 5 exercises, 3 sets each

Optional

Warm Up ... Ep1 - Follow Week 1 Rep Counter ...

Optional

Cooldown ...

DAY 2 4 workouts | 25 min (in total)

น้
ที่
:
 Optional

Warm Up ... 6 Pack Abs ...

Optional

Toned Arms Workout ... Cooldown ...

DAY 3 3 workouts | 5 exercises, 3 sets each

Optional

Warm Up ... Ep2 - Follow Week 1 Rep Counter ...

Optional

Cooldown ...

DAY 4 4 workouts | 25 min (in total)

น้
ที่
:
 Optional

Warm Up ... 2 Week Abs ...

Optional

Ep3 - Upper Body ... Cooldown ...

DAY 5 3 workouts | 5 exercises, 3 sets each

Optional

Warm Up ... Ep4 - Follow Week 1 Rep Counter ...

Optional

Cooldown ...

DAY 6 3 workouts | 10 min (in total)

น้
ที่
:
 Optional

Warm Up ... 2 Week Abs ...

Optional

Cooldown ...

DAY 7 ACTIVE REST DAY

DAY 8 3 workouts | 5 exercises, 3 sets each

Optional

Warm Up ... Ep1 - Follow Week 2 Rep Counter ...

Optional

Cooldown ...

DAY 9 4 workouts | 25 min (in total)

น้
ที่
:
 Optional

Warm Up ... 6 Pack Abs ...

Optional

Ep3 - Upper Body ... Cooldown ...

DAY 10 3 workouts | 5 exercises, 3 sets each

Optional

Warm Up ... Ep2 - Follow Week 2 Rep Counter ...

Optional

Cooldown ...

DAY 11 4 workouts | 25 min (in total)

น้
ที่
:
 Optional

Warm Up ... 2 Week Abs ...

Optional

Toned Arms Workout ... Cooldown ...

DAY 12 3 workouts | 5 exercises, 3 sets each

Optional

Warm Up ... Ep4 - Follow Week 2 Rep Counter ...

Optional

Cooldown ...

DAY 13 3 workouts | 10 min (in total)

น้
ที่
:
 Optional

Warm Up ... Plank ...

Optional

Cooldown ...

DAY 14 ACTIVE REST DAY

DAY 15 3 workouts | 5 exercises, 3 sets each

Optional

Warm Up ... Ep1 - Follow Week 3 Rep Counter ...

Optional

Cooldown ...

DAY 16 4 workouts | 25 min (in total)

น้
ที่
:
 Optional

Warm Up ... 6 Pack Abs ...

Optional

Ep3 - Upper Body ... Cooldown ...

DAY 17 3 workouts | 5 exercises, 3 sets each

Optional

Warm Up ... Ep5 - Follow Week 3 Rep Counter ...

Optional

Cooldown ...

DAY 18 4 workouts | 25 min (in total)

น้
ที่
:
 Optional

Warm Up ... 2 Week Abs ...

Optional

Toned Arms Workout ... Cooldown ...

DAY 19 3 workouts | 5 exercises, 3 sets each

Optional

Warm Up ... Ep4 - Follow Week 3 Rep Counter ...

Optional

Cooldown ...

DAY 20 4 workouts | 20 min (in total)

น้
ที่
:
 Optional

Warm Up ... 6 Pack Abs ...

Optional

Plank ... Cooldown ...

DAY 21 ACTIVE REST DAY

DAY 22 3 workouts | 5 exercises, 3 sets each

Optional

Warm Up ... Ep1 - Follow Week 4 Rep Counter

(Increase Weight) ...

Optional

Cooldown ...

DAY 23 4 workouts | 25 min (in total)

น้
ที่
:
 Optional

Warm Up ... 2 Week Abs ...

Optional

Ep3 - Upper Body ... Cooldown ...

DAY 24 3 workouts | 5 exercises, 3 sets each

Optional

Warm Up ... Ep5 - Follow Week 4 Rep Counter ...

Optional

Cooldown ...

DAY 25 4 workouts | 25 min (in total)

น้
ที่
:
 Optional

Warm Up ... 6 Pack Abs ...

Optional

Toned Arms Workout ... Cooldown ...

DAY 26 ACTIVE REST DAY

DAY 27 3 workouts | 5 exercises, 3 sets each

Optional

Warm Up ... Ep4 - Follow Week 4 Rep Counter

(Increase Weight) ...

Optional

Cooldown ...

DAY 28 4 workouts | 25 min (in total)

น้
ที่
:
 Optional

Warm Up ... 2 Week Abs ...

Optional

Ep3 - Upper Body ... Cooldown ...

ADVERTISEMENT - CONTINUE READING BELOW

FAQ Meals

+ Who is 'The Glute Guy', Bret

Realistic what i eat to stay .t - 3 …
Contreras?

+ What equipment do
Bret Contreras ( I need?
https://bretcontreras.com/ ) is
You will need a set of
+ considered
Can to be the
I do this workout world’
with justs
dumbbells (or a few sets for
bodyweight?
foremost expert on glute
progression), a set of
+ training.
What is the Heright
hasweight
a PhDtoinuse?
resistance
Yes you can.bands
It is (with various
Sports science, and is the
levels of resistance
recommended for
for beginners, or
The
authorweight should
of Glute Lab,be
Strong
+ progression),
anyone
What some and
arethat's waysato
new bench
we can (or a
training
challenging enough so that you
Curves and Bodyweight Before / After
couch/stool/something
increase
their lower intensity
body without
and glutes, to
need
Strengthto WORKTraining andAnatomy.
struggle for
increasing
sturdy).
start with weight?
bodyweight.
+ Can I do this program
the last few reps, while withItstill
is
another
important
weight loss to get the foundation
program?
maintaining
You can increase
good itform.
by:
right before loading on weights
Everyone will be different - use
No. It Increasing
to avoid is recommended
risk of injury. It to
setsyou, is do
also
a weight which suits do
one program at a time.
น้
ที่
:
 + I can't activate my glutes during the
main workout. What exercises can i
MINDBLOWING Before After Resu…
do to help with that?
+ One side of my glutes is bigger
than
Some thepeople
other, what
may should
have i do?
+ difficulty
In order to activating
grow my glutes, their is
glutes.
it
Muscle imbalance drills that
You may try
necessary to besome of these
in a caloric
you can try (based on Bret - see
surplus?
warm up glute activation
+ more
I want my butt to get smaller, not
exercises.
larger. What Choose
should I do?3-5
https://bretcontreras.com/how-
It will be beneficial.
exercises below as part of your
+ to-fix-glute-imbalances/
Why are therethe so many reps)and
Diet
glute makes
activation difference.
warm
Eating at a caloric surplus up The
sets in this video?
training
exercises stays
1. Contractions
while following the same.
if necessary.
this on The
Do
weaker
program not
+ training
What
overdo
may is methods
progressive
it asprogressive
glutes.
Structured
result inyou that
thedon't cause
overload?
want to
following:
your
fatigue muscles
resistance 10your sets to 3-second
muscles
of
training grow during a
before
programs
Progressive overload involves
+ caloric
the main
using
Why are An increase
surplus
maximum
multiple
we workout.
taking are inthe scale
contractions
sets90-120 and training
reps
seconds
continually increasing the
methods
rest
helpinto weight
with
between that cause
the exercises?
increase weaker
muscular you glute to
demands
1. Standing on theGlute Squeeze.
retain/holdLarger
from aonto increase
standing your growth).in
musclesglutes
position
+ hypertrophy
What
The isSqueeze
the purpose
musculoskeletal
recommended
(muscle
and ofhold
system doing
rest to 3
time
for
during
Adding A
10 slight
amore
caloric
setsofsets, decrease/no
of deficit.
3-second
reps or
repeated
continually sets make the same
gains in 10
between seconds sets
difference/increase isthen
about repeat 90 in fat
intensity
exercise? maximum can create contractions
metabolic
+ muscle
Eating
seconds.
What atsize,
istimes.
the a
It strength,
caloric
is Rest
differenceimportant
for 3-5 and
maintenance
between to rest
a
stressIncrease
with
andthe muscular in bodytension
weaker volume;
glute to
endurance.
while
compound following
your muscles
Repeating seconds theTraining
exercise this
before and
in between
same programs
program
isolated
doingsets.
exercise the
the and
from a
worked muscle groups. seated position
exercise?
need to
may
next
+ helps
Is set
feeling is be
2. result
Side as
to
Dramatically
sore
progressed
in
you
Lying thewant
increase
in
ofthe
following:
Clams. thetowith
increased
glutes make
Do
total
amay 1 or
good
Some10 sets
muscular 3-second
damage
higher
sure to
volume volumes
do
2 sets
of it ofin good
tension (more
10-20 whichform,sets,
reps. canand
Use
indicator
A compound
occur strength
that
maximum
if you're
they are
exercise
new
growing?
contractions uses
reps, No
frequencychange in to
and scale working
intensity)
to avoid
assist in injury.
light resistance
muscle If growth.
you preferred
band if
There
+ multiple
out,
Why
It iswith
new
isforce
a mymuscle
weight
sign to the
butt thenot
that
groups
weaker
exercises,
you sore? have
gluteand or
Eating
to
shorter
are a few at muscles
resta
preferred. caloric
time
factors to
of maintenance
when regenerate
60 it an
joints
due at
tofrom highthe
Increased same
avolume
prone shape time
positioninand
training. key
caused
while
their
seconds,
3. Banded muscular
cellular
followingit is makeup
okay this
Glute damage
program
too and
Bridge. as to
longDo
comes
Soreness
isolated Resttoexercise
is
muscle
5 aseconds
decent growth:
is indicator
targeted
in
+ Why
your
may
produceis areas
glutes.
my
result butt such
increased
in If you
not
the as eat
growing?glutes
following:
size. sufficient
as you
metabolic
of are
1 or 2damage,NOT compromising
sets ofmechanical 10-15 reps.
andmuscle
works
between
Decreased
stress,
one isoholds
joint but muscle
fat andwith one
calories
your form.
Use (i.e.
light in resistance
surplus) band a
tension
damage
specific
Consistency
2. No Low or
isLoad
group muscular
just is one
of
important.ofdamage.
muscles.
Drills three
on
Decreasechange in
in body scale volume
+ balanced
Why
Doing
primaryam and diet,
can
Imechanisms
not
multiple seeing you
also will
add
setsresults?
of of
be
the
able
muscle
Muscle
While adaptations
weaker
weight
(since
resting, Glutes
muscle
your body begin
takes up
to rebuild
Squatting abduction the
is adamagedcompound
when hipsmuscle are
same
hypertrophy.
immediately2exercise
sets ofin may
response
10-20 help
reps in
to of
Two
recovers
fibres, Increased
20%
weeks
making lessor even
adenosine shape
space
them two in
than
slightly keyfat
exercise
promoting
Click raised.
here as
for itthe
some works ofFAQ!
full your
these
resistance
months side
areas
at
triphosphate equal
is(andatraining,
lying
such
short masses);
(ATP) but
abductions
as glutes
period
and itandmay
of with
stronger
There
hamstring,
4. are
Frog more
Pump.
quads, bigger
to Do
glutes,over
building
1 or 2time)
factors.
take aandwhile
the weaker before leg youwhich can
time,
to handle
strength Decreased
Increased
phosphocreatine changes
more
and muscle fat
strength
come
(PC),
demanding mass. at
calves sets
and of core 10-15 muscles.reps. It
actually
different
are the 2 setssee
Decreasespeeds
primary results
of 10-20 in body
for
sources - it
reps is not
volume
different of of
fuel
workouts.
Some
also soreness
5. requires
Reverse the is
Lunge. good,
use of but
Do 1while setthe
Eating
going toat
side
(since a
happen caloric
lyingmuscle clams deficit
overnighttakes with or
the
up
people
yourof
law body - some may
uses for returns
diminishing see
short, but results
multiple of
3010
following major
thisreps joint
on each
program regions may leg.
within
faster
intense, weaker
20%
and days.
boutsless
some legofResearch
space
slower.
muscle than fat
applies.
including
6. Lateral Excessive
ankle Bank (into soreness
Walk.ankle Do 1
result
shows 2inthatthe
sets
at equal following:
some
of 10-20
masses);people reps may
andnoof
Additionally,
contraction
prevents you there
(likefrom when is really
achievingyou are
dorsiflexion
see set
athing
visible of 10-20
as youreps squat on each
such
lifting
quality
quadruped
Increased
Aweights).
workouts
decreaseasgrowth hip in
strength
"quick
Resting
on
in scale
muscles
extensions
results" for 60
down), side.
your knee of joint (not
within
and
seconds 4-8
with
attempts weeks
the
willdays. weaker
at trying
allow resistance
leg
to do so
subsequent
7. weight
caved Squat.
in), your If you
Dolumbo-pelvic-
1 set of 10 in
training
may 2
hinder
approximately (the
sets process
of
your 10-20
85progress.
toof90% begins
reps of
perform
hip-complexreps. fullYou
Maintenance body
(not can training
archedalso shape use
and in
the
Rather early
recovery single
than stages
of leg glute
focusing
ATP of training).
and bridges
on
PC, short-
while It
sessions
rounded). key
light several
areas
Your
resistance times
such
shoulder as
band per
glutes
jointfor
also
term depends
with
results, the iton
weakerwhat
is fat
important results
leg
resting
week,
(chest
© 2021 Chloe Ting a bit
then
Decreased
extra
tall and
longer
soreness
glute not
will
activation.will to
rounded ! " #
you’re
stay
replenish expecting
Rest
generally 30 seconds
more. Itto
consistent seebetween
takes –about
if
with
prevent
shoulders)
8. Donkeyyou
Decrease from
and in
Kicks.
headgaining
body Do& volume
neck
1 or 2
you’re
new
3 mins expecting
sets
habits you'reaforming.
to Building
replenish big change,
strength.
(neutral, sets looking
of take 10-20 a stronger
forward).
reps. to Use
it is going
Eating at ato
Over-exercising
approximately caloric and
100% longer
surplus
under-
ofbe ATP
body over
light
Perform time
resistance should
the exercises bandthe ifin
achieve.
while
eating
and PC. following
are goal, not this
often program
discussed
Bicep
long-term curls are an
not isolated
crippling
preferred.
circuit fashion; first the
may
but
exercise result
are asinit the
often works following:
reason mostly why
น้
ที่
: