Recoil
03-25-2009, 09:44 AM
Fat Loss Workout
By Recoil
Aims:
1. Maintain Muscle mass with basic movements for fast twitch fiber recruitment.
2. Increase metabolic rate with short rest periods and increased work load within given time span
3. Elevate Growth hormone with short rest periods and higher reps towards end of workout
4. Maximise testosterone output by keeping sessions to 35-45 minutes in duration
Day 1 - Upper body- back, chest and triceps.
A1- Bent over rows- 4 sets of 8 reps
Rest 60 seconds
A2- Flat dumbbell press- 4 sets of 8 reps
Rest 60 seconds
B1- 1-arm dumbbell row- 4 sets of 10 reps
Rest 30 secs between each arm and then 30 secs before beginning B2.
B2- Incline smith machine press- 3 sets of 10 reps
C1- Wide grip semi-supinated grip pull downs- 4 sets of 15 reps
Rest 30 seconds
C2- Flat cable fly- 3 sets of 15 reps
Rest 30 seconds
D- Flat skull crushers with EZ bar- 3 sets of 8 reps
Rest 60 seconds between each straight set.
E- Rope pushdowns- 3 sets of 15 reps
Rest 30 seconds between each set.
Day 2 - Lower body- Quads, hamstrings and calves.
A1- Barbell squats- 4 sets of 8 reps
Rest 60 seconds
A2- Seated leg curls- 4 sets of 8 reps
Rest 60 seconds
B1- Leg press- 3 sets of 15 reps
Rest 60 seconds
B2- Good mornings- 3 sets of 8 reps
Rest 60 seconds
C1- Smith machine lunges- 3 sets of 20 reps each leg
Rest 45 seconds between each leg, then 60 seconds before beginning C2.
C2- Hyper-extensions- 3 sets of 20 reps with body weight.
D- Toe press- 6 sets of 10-20 reps.
Rest 45 secs between each straight set.
Day 3 - Upper body- Delts, biceps, abs.
A1- Seated dumbbell press- 4 sets of 8 reps
Rest 60 secs
A2- Standing hammer curls- 4 sets of 8 reps
Rest 60 secs.
B1- 1-arm side dumbbell raises- 4 sets of 15 reps
No rest between each arm, then 30 secs rest before B2.
B2- Standing barbell curls- back against a wall- 4 sets of 15 reps
Rest 30 secs.
C- Bent over rear delt raises- 3 sets of 10 reps
Rest 45 secs between each straight set.
Day 4 - Rest.
Day 5 - Begin cycle again.
By Recoil
Aims:
1. Maintain Muscle mass with basic movements for fast twitch fiber recruitment.
2. Increase metabolic rate with short rest periods and increased work load within given time span
3. Elevate Growth hormone with short rest periods and higher reps towards end of workout
4. Maximise testosterone output by keeping sessions to 35-45 minutes in duration
Day 1 - Upper body- back, chest and triceps.
A1- Bent over rows- 4 sets of 8 reps
Rest 60 seconds
A2- Flat dumbbell press- 4 sets of 8 reps
Rest 60 seconds
B1- 1-arm dumbbell row- 4 sets of 10 reps
Rest 30 secs between each arm and then 30 secs before beginning B2.
B2- Incline smith machine press- 3 sets of 10 reps
C1- Wide grip semi-supinated grip pull downs- 4 sets of 15 reps
Rest 30 seconds
C2- Flat cable fly- 3 sets of 15 reps
Rest 30 seconds
D- Flat skull crushers with EZ bar- 3 sets of 8 reps
Rest 60 seconds between each straight set.
E- Rope pushdowns- 3 sets of 15 reps
Rest 30 seconds between each set.
Day 2 - Lower body- Quads, hamstrings and calves.
A1- Barbell squats- 4 sets of 8 reps
Rest 60 seconds
A2- Seated leg curls- 4 sets of 8 reps
Rest 60 seconds
B1- Leg press- 3 sets of 15 reps
Rest 60 seconds
B2- Good mornings- 3 sets of 8 reps
Rest 60 seconds
C1- Smith machine lunges- 3 sets of 20 reps each leg
Rest 45 seconds between each leg, then 60 seconds before beginning C2.
C2- Hyper-extensions- 3 sets of 20 reps with body weight.
D- Toe press- 6 sets of 10-20 reps.
Rest 45 secs between each straight set.
Day 3 - Upper body- Delts, biceps, abs.
A1- Seated dumbbell press- 4 sets of 8 reps
Rest 60 secs
A2- Standing hammer curls- 4 sets of 8 reps
Rest 60 secs.
B1- 1-arm side dumbbell raises- 4 sets of 15 reps
No rest between each arm, then 30 secs rest before B2.
B2- Standing barbell curls- back against a wall- 4 sets of 15 reps
Rest 30 secs.
C- Bent over rear delt raises- 3 sets of 10 reps
Rest 45 secs between each straight set.
Day 4 - Rest.
Day 5 - Begin cycle again.