27/4/2017 0 Comments 8 Week Fat Loss Workout PlanWORKOUT SUMMARY Main Goal | Lose Fat Workout Type | Split Training Level | Advanced Days Per Week | 5 Equipment Required Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines Target Gender | Male & Female Supersets: 2 exercises performed back to back without rest. Forced Reps: Having a partner or spotter help you lift the weight while you lower it yourself under control. Drop Sets: Upon failure, reduce the weight you’re using and continue your set until you reach your desired rep range or failure. Holds: Upon completing the set, you hold the weight with muscles contracted until failure. Rest-Pause Set: Upon failure, rest for 10-15 seconds and continue your set until you reach failure again or reach your desired rep range.
DAY 1: CHEST & ABS Exercise | Warm up Sets | Work Sets | Intensity Method 1. Incline Barbell Bench Press | 2x8-10 | 3x10 | 2-3 forced reps 2. Dumbbell Fly | 1x10 | 3x10-12 Drop sets 3. Weighted Dip | 1x10 | 3x10-12 Rest-pause 4. Pec-Deck | 1x10 | 3x12 Holds on last rep 5a. Cable Crossover | 3x12 Superset 5b. Pushup 3x12 6. Hanging Leg Raise | 3x12 Holds on last rep 7a. Decline Situp | 3x15 Superset 7b. Side Bends 3x15 8. Plank 3x 9. Rope Crunch 3x15 Drop sets DAY 2: BACK
Exercise | Warm up Sets | Work Sets | Intensity Method 1. Neutral Grip Pullups | 2x8-10 | 3x Rest-pause 2. Bent Over Barbell Row | 1x10 | 3x10-12 Holds on last rep 3a. Reverse Grip Pulldown | 1x10 | 3x8-10S uperset 3b. Straight Arm Pulldown | 1x10 | 3x8-10 4. Wide Grip Seated Row | 1x10 | 3x12 | 2-3 forced reps 5. Rack Deadlift | 1x10 | 3x15 Drop sets DAY 3: SHOULDERS Exercise | Warm up Sets | Work Sets | Intensity Method 1a. Upright Row | 1x10 | 3x10 Superset 1b. Seated Lateral Raise | 1x10 | 3x10 2. Seated Smith Machine Shoulder Press | 1x10 | 3x10-12 Drop sets 3. Front Plate Raise| 1x10 | 3x12 | 2-3 forced reps 4. High Rope Face Pull | 1x10 | 3x12 Rest-pause DAY 4: ARMS Exercise | Warm up Sets | Work Sets | Intensity Method 1. EZ Bar Preacher Curl | 1x10 | 3x10-12 | 2-3 forced reps 2. Close Grip Bench Press | 1x10 | 3x10-12 Rest-pause 3. Hammer Curl | 1x10 | 3x12 Drop sets 4. Overhead Rope Extension | 1x10 | 3x12 Holds on last rep 5a. Standing Cable Curl | 1x10 | 3x15 Superset 5b. Reverse Grip Pushdown | 1x10 | 3x15 DAY 5: LEGS Exercise | Warm up Sets | Work Sets | Intensity Method 1. Squat | 1x10 | 3x8-10 Rest-pause 2. Leg Press | 1x15 | 3x15 Drop sets 3. Single Leg Extension | 1x15 | 3x15 Holds on last rep 4a. Stiff-Legged Deadlift | 1x15 | 3x15 Superset 4b. Seated Leg Curl | 1x15 | 3x15 5. Lying Leg Curl | 1x15 | 3x15 Forced reps 6a. Standing Calf Raise | 1x20 | 3x20 Superset 6b. Seated Calf Raise | 1x20 | 3x20 CARDIO Cardio will be performed High Intensity Interval Training (HIIT Style) for 20 total minutes. If possible, perform your cardio separate but if you must do it when training, do it post-weight training when glycogen storages are depleted. Here’s your format for HIIT: 2 minute warm-up 30 seconds all-out effort followed by 90 seconds low-moderate effort. Repeat for a total of 8 rounds. 2 minute cool down.
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