Exercise
Start with workout A, then B, then C, then repeat. Do the workouts according to your personal schedule.
For cardio start with 45 minutes and keep it at a pace where you can just barely hold it for the full allotted time.
Increase duration and intensity as you progressively get better.
Remember, the more effort and work you put in, the more calories you burn, and the more fat loss you will see!
So push yourself to the limit.
Workout Routines
Pull Emphasis (A)
| Lat Pull Downs | ||
| 1 set of 15 | 3 sets of 12 | 1 set of 15 |
| Bent Over Row | ||
| 1 set of 15 | 3 sets of 12 | 1 set of 15 |
| Single Arm Cable Rows | ||
| 3 sets of 12-15 | ||
| High Pulls | ||
| 3 sets of 12-15 | ||
| Front Pull Downs | ||
| 3 sets of 12-15 | ||
| Curls | ||
| 4 sets of 12-15 |
Push Emphasis (B)
| Bench Press or Machine | ||
| 1 sets of 15 | 3 sets of 12 | 1 set of 15 |
| Standing Military press | ||
| 1 sets of 15 | 3 sets of 12 | 1 set of 15 |
| Butterfly Machine | ||
| 3 sets of 12-15 | ||
| Bent Over Lateral Raises | ||
| 5 sets of 12-15 | ||
| Front Raises | ||
| 3 sets until Failure | ||
| Tricep Pull Downs | ||
| 3 sets of 12-15 | ||
| Close Grip Pushups | ||
| 3 sets until failure |
Legs/Core (C)
| Squats | ||
| 1 set of 15 | 3 sets of 12 | 2 sets of 15 |
| Stiff Legged Deadlifts | ||
| 3 sets of 12-15 | ||
| ***Supersets - go from 1 exercise directly to the other with no breaks | ||
| Sex Machine (inner) | ||
| 3 sets of 12-15 | ||
| Sex Machine (outer) | ||
| 3 sets of 12-15 | ||
| Leg Curls | ||
| 3 sets of 12-15 | ||
| Leg Extensions | ||
| 3 sets of 12-15 | ||
| ***End Superset*** | ||
| Decline Crunch | ||
| 3 sets until failure | ||
| Calve Raises | ||
| 4 sets of 12-15 | ||
Cardio
Do 45 - 60 minutes of cardio
Options
-Stair-master
-Brisk walk
-Elliptical
-Stationary bike
-Swimming
-Cycling
Exercise Database
Bench Press
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Finish
Video
Bent Over Lateral Raises
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Finish
Video
Bent Over Row
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Finish
Video
Butterfly Machine
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Finish
Video
Calve Raises
- Abduct the thighs to press the legs apart
- Once your legs have been fully abducted, slowly reverse the movement to return to the starting position
- Repeat for the desired number of repetitions
Close Grip Pushups
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Finish
Video
Decline Crunch
Step 1:Secure your legs at the end of the decline bench and lie down.
Step 2: Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
Step 3: While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it.
Step 4: Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the bench only about four inches, and your lower back should remain on the bench. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
Step 5: After the one second contraction, begin to come down slowly again to the starting position as you inhale.
Step 6: Repeat for the recommended amount of repetitions.
Dumbbell Curls
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Front Pull Downs
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Finish
Video
Front Raises
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Middle
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Video
High Pulls
Step 1: Stand over barbell with balls of feet positioned under bar slightly wider apart than hip width. Squat down and grip bar with overhand grip slightly wider than shoulder width. Position shoulders over bar with back arched tightly. Arms are straight with elbows pointed along bar.
Step 2: Pull bar up off floor by extending hips and knees. As bar reaches knees, vigorously raise shoulders while keeping barbell close to thighs, jump upward extending body. Flex elbows out to sides, pulling bar up to neck height.
Step 3: Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) bar from completed position. This technique may be practiced to reduce stress or fatigue involved in lowering bar as prescribed. Use rubber weightlifting plates on weightlifting platform if this unloading method is used (unless floor demolition is desired).
Lat Pull Down
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Finish
Video
Leg Curls
Step 1: Flex at the knee to bring the lever upwards until you reach peak contraction
Step 2: Lower the lever in a controlled manner by reversing the action back to the starting position
Step 3: Repeat for the desired number of repetitions
Leg Extensions
Step 1: Whilst keeping torso and hips stationary, extend at the knee to raise your lower legs up
Step 2: Once you have reached peak contraction, slowly lower the lever back to the starting position
Step 3: To keep constant tension on your quadriceps do not allow the weight stack to rest at the end of the movement
Step 4: Repeat for the desired number of repetitions
Sex Machine (inner)
Step 1: Adduct the thighs to bring legs together, contracting the muscles of the groin
Step 2: Once your legs have been brought together, slowly reverse the movement to return to the starting position
Step 3: Repeat for the desired number of repetitions
Sex Machine (outer)
Step 1: Abduct the thighs to press the legs apart
Step 2: Once your legs have been fully abducted, slowly reverse the movement to return to the starting position
Step 3: Repeat for the desired number of repetitions
Single Arm Cable Rows
STEP 1: Attach the D-handle to the low pulley on a cable machine. Sit tall and firmly secure heels against weight plates. Grasp handle with one hand in a neutral grip, while your opposite hand rests firmly on your hip.
STEP 2: Without leaning forward, drive your elbow past your back pulling the handle toward your side. Pause, contract muscles around the shoulder, and retract to starting position.
Squats
Step 1: From rack with barbell upper chest height, position barbell on back of shoulders and grasp bar to sides. Dismount bar from rack.
Step 2: Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until knees and hips are fully bent. Extend knees and hips until legs are straight. Return and repeat.
Standing Military Press
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Video
Stiff Legged Deadlifts
Step 1: Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
Step 2: Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
Step 3: Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.
Step 4: Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.
Step 5: Repeat for the recommended amount of repetitions.
Caution: This is not an exercise that is recommended for people with lower back problems. Also, it needs to be treated with the utmost respect paying special attention not to round the back forward as you move the torso down; the back should always be straight. Finally, jerking motions or doing too much weight can injure your back.
Tricep Pull Downs
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Video