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During cardio, keep your heart rate at the 70% of max or higher. Make sure you are keeping a decent diet; aka no fast food.
The concept of this workout is to incorporate a full body workout each day with a Sunday rest in order to shock the body and tear down the muscles continually in order to burn fat/muscle and not build large muscle groups.
Elliptical Training
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0x0 reps |
rest: 45s
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Chin Up
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3x7 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Sit Up
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2x47 reps |
rest: 60s
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Barbell Bench Press
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3x6 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curls
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3x8 reps |
rest: 60s
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Dumbbell Standing Triceps Extension
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3x8 reps |
rest: 60s
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Elliptical Training
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0x0 reps |
rest: 15s
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Indoor Cycling
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0x0 reps |
rest: 30s
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Exercise Ball Incline Ab Crunch
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3x25 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 60s
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Cable Triceps Pushdown
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3x8 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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3x16 reps |
rest: 60s
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Dumbbell Cross Body Hammer Curl
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3x16 reps |
rest: 60s
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Dumbbell Incline Fly
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3x16 reps |
rest: 60s
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Push Up
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2x50 reps |
rest: 60s
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Elliptical Training
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0x0 reps |
rest: 45s
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Treadmill Running
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0x0 reps |
rest: 15s
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Chin Up
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3x6 reps |
rest: 60s
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Barbell Bench Press
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3x6 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x8 reps |
rest: 60s
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Dumbbell One Arm Row
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3x8 reps |
rest: 60s
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Dumbbell Squat
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3x14 reps |
rest: 60s
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Dumbbell Fly
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3x12 reps |
rest: 60s
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Cable Triceps Pushdown
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3x8 reps |
rest: 60s
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Elliptical Training
|
0x0 reps |
rest: 45s
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Elliptical Training
|
0x0 reps |
rest: 15s
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Dumbbell Concentration Curls
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3x8 reps |
rest: 60s
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Dumbbell Decline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Standing Triceps Extension
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3x8 reps |
rest: 60s
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Dumbbell Decline Fly
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3x12 reps |
rest: 60s
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Hanging Leg Raise
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3x14 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Push Up
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2x50 reps |
rest: 60s
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Elliptical Training
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0x0 reps |
rest: 45s
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Elliptical Training
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0x0 reps |
rest: 45s
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Barbell Curl
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3x14 reps |
rest: 60s
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Barbell Reverse Curl
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3x14 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Cable Triceps Pushdown
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3x8 reps |
rest: 60s
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Dumbbell One Arm Row
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3x8 reps |
rest: 60s
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Dumbbell Squat
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3x8 reps |
rest: 60s
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Stationary Bike
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0x0 reps |
rest: 15s
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Elliptical Training
|
0x0 reps |
rest: 45s
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Sit Up
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3x50 reps |
rest: 60s
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Standing Calf Raises
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3x50 reps |
rest: 60s
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Bodyweight Lunge
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3x30 reps |
rest: 60s
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Rear Bodyweight Lunge
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3x30 reps |
rest: 60s
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Reverse Crunch
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3x30 reps |
rest: 60s
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Bodyweight Side Lunge
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3x30 reps |
rest: 60s
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Prisoner Squat
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3x30 reps |
rest: 60s
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Treadmill Running
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0x0 reps |
rest: 15s
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