The 4-week EF Program

Price: 9.99USD 

So this is the routine I have been working on for quite some time now!

This is the routine I have been doing for the last four weeks and I must tell you, I have gotten amazing results with every body part that I have worked out and even increased my strength!
All of my workouts in this program are based on the negative (eccentric) reps, each about 2-3 seconds depending on the exercise, while maintaining proper form.

An eccentric contraction is the motion of an active muscle while it is lengthening under load. Eccentric training is repetitively doing eccentric muscle contractions. For example, in a biceps curl the action of lowering the dumbbell back down from the lift is the eccentric phase of that exercise — as long as the dumbbell is lowered slowly rather than letting it drop (i.e., the biceps are in a state of contraction to control the rate of descent of the dumbbell).

– The pause between sets should be 30-60 seconds.
– Make sure to drink a lot of water!
– After 6th day take a rest day (crucial)!

It is rest that makes you stronger, because it is the rest that allows the muscles that you have broken down to heal and recover. It is the rest that allows you to recover so you can be strong, and thereby handle the increased weight, and increased number of sets and reps needed to gain further.

From each program that is sold, I will donate 50% to a children’s hospital #nedimforthekidz. Everything will be transparent and you will be informed about where and how much money ended up going to the kidz!

Follow my Instagram: @nedimvrabac for more information.

Price: 9.99USD 

You will recieve your ebook to your email in next 24 hours.

Hope you enjoy trying out this program over the next 4 weeks! Thank you for your support!