Men’s Beginner Fat Loss

in Fat Loss Programs by muaythaiguy — September 18, 2009 at 20:46 | 0 comments

 


WEEKS 12-18

Program Notes: The exercises in each cycle are to be done back to back without a rest interval. This is known as a superset. Once the phase is completed (series of exercises), rest for approximately 1 minute and get yourself some water. Each phase is to be completed 3 times before moving onto the next one.

*Each set, as we’ve mentioned, should consist of between 12-15 repetitions.**

Once all the sets within an exercise grouping are completed, you’ll have 2 minutes to rest and set up for the next phase. It is highly recommended that you time your rest intervals and don’t get distracted by your surroundings in the gym. Make sure you perform a warm up prior to starting and a cool down/flexibility component to finish off.

Exercise Sets Rest      
45 Degree Leg Press 3 (SS)      
Lying Leg Curls 3 (SS)      
Exercise Ball DB Squats 3 (SS)      
Seated Leg Curls 3 1 min.      

Exercise Sets Rest      
Chest Fly Machine 3 (SS)      
Reverse Fly Machine 3 (SS)      
Chest Press Machine 3 (SS)      
Seated Machine Rows 3 1 min.      

Exercise Sets Rest      
Shoulder Press Machine 3 (SS)      
Duel Dumbbell Curls 3 (SS)      
Lateral Dumbbell Raises 3 (SS)      
Tricep Pushdowns 3 1 min.      

Exercise Sets Rest      
Seated MB Twists 3 (SS)      
Supermans 3 (SS)      
Medicine Ball Ab Blaster 3 (SS)      
Standing Calf Raises 3 1 min.      

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