Ep 489 - 12 Week Upper Body Specialisation (w/ Fractured Ankle)
カートのアイテムが多すぎます
カートに追加できませんでした。
ウィッシュリストに追加できませんでした。
ほしい物リストの削除に失敗しました。
ポッドキャストのフォローに失敗しました
ポッドキャストのフォロー解除に失敗しました
Ep 489 - 12 Week Upper Body Specialisation (w/ Fractured Ankle)
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ナレーター：
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著者：
Competition: What injury did Akash pick up, and on which leg?
Answer to podcast@rntfitness.com. The winner gets £100 of personally curated supplements. See Ep 480 for details.
12-Week Get Jacked: https://docs.google.com/document/d/1uod90IY7xw3G1o8j8EpWiqkY-UnZYzXR4Bbyulu4WLY/edit?tab=t.0
How To Train For Maximum Size And Strength:
https://www.rntfitness.co.uk/train-maximum-size-strength
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Free 12-week Transformation Calculator: https://calculator.rntfitness.com
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In this episode, I break down the fractured ankle I picked up mid-run in Singapore, the mindset shift that followed, and the exact 12-week upper body specialisation I built to keep training hard while my foot heals.
0:00 Fractured Ankle Update
6:34 Building the 12-Week Upper Body Program
10:39 Weekly Split Overview
11:25 Monday - Chest & Back Heavy
15:00 Tuesday - Delts & Arms Heavy
17:01 Wednesday - Pilates & Blood Flow Restriction
19:15 Thursday - Chest & Back Light
21:41 Friday - Delts, Arms & Legs Light
22:47 Saturday - Pilates & Cardio Options
24:13 Phase One Plan & What's Next
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