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charithranasinghe

Madsen Max Effort

Information

Frequency : 4 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Advanced

Tags : notags

Description

Online Routine to lose body fat

Day 1

Max Effort Upper

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Incline Bench Press

60 sec

7

5

Progress Chart

Barbell Incline Bench Press

60 sec

5

1

Progress Chart

Barbell Incline Bench Press

60 sec

5

1

Progress Chart

Push Up

60 sec

20

4

Progress Chart

Dumbbell Bent Over Row

60 sec

15

4

Progress Chart

Band Pull Apart

60 sec

8

3

Progress Chart

Dumbbell Lateral Raise

60 sec

15

4

Progress Chart

Dumbbell Hammer Curls

60 sec

15

4

Progress Chart

Day 2

Max Effort Lower

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Front Squat

60 sec

7

7

Progress Chart

Dumbbell Split Squat

60 sec

12

4

Progress Chart

Lying Leg Curls

60 sec

12

4

Progress Chart

Russian Twist

60 sec

12

4

Progress Chart

Adductor

60 sec

12

4

Progress Chart

Plank

60 sec

-

4

Progress Chart

Day 3

Eccentric Upper Body

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Overhead Push Press

90 sec

6

3

Progress Chart

Dumbbell Incline Bench Press

60 sec

6

3

Progress Chart

Dumbbell Incline Bench Press

60 sec

50

1

Progress Chart

Chin Up

60 sec

10

4

Progress Chart

Dumbbell Lying Rear Lateral Raise

60 sec

15

4

Progress Chart

Barbell Curl

60 sec

100

1

Progress Chart

Cable Rope Triceps Pushdown

60 sec

100

1

Progress Chart

Dumbbell Shrug Tempo

60 sec

45

3

Progress Chart

Day 4

Eccentric Lower Body

Muscle

Exercise Name

Timer

Reps

Sets

Track

Bulgarian Split Squat

60 sec

6

4

Progress Chart

Hip Thrust

60 sec

10

4

Progress Chart

Hyperextensions - Back Extensions

60 sec

20

3

Progress Chart

Dumbbell Step Ups

60 sec

10

3

Progress Chart

Sprinter Sit-Up

60 sec

10

3

Progress Chart

Farmer Carry

60 sec

-

1

Progress Chart