The Final Five

in Fat Loss Programs by muaythaiguy — September 23, 2009 at 22:41 | 0 comments

WEEKS 1-6

Training Split

Monday = Lower Body
Tuesday = Upper Body
Wednesday = 30 minute jog
Thursday = Lower Body
Friday = Upper Body
Saturday = 30 minute jog
Sunday = Rest Day

Program Notes: This program breaks the exercises down into circuits. Circuit training is the absolute best way to burn fat and here’s how it works..

Instead of resting in between each exercise, you’ll immediately move onto the next. For this particular program, the circuits consist of 3 back-to-back exercises. These exercise circuits are grouped between 10 minute jogs on the treadmill. Once the 3 exercises are complete (without resting in between), you’ll then have a 2 minutes to rest and get some water before starting them again. Once each exercise grouping has been completed 3 times (a total of 3 sets per exercise), you then move onto the next thing – which will be the jog on a treadmill. Don’t forget to start the workout off with a warm up and finish things off with a cool down and some stretches. Here’s why doing so is important!

Legs and Abs

- 10 minute jog on the treadmill

Exercise	Sets	Rest
Bench Step Ups	3	superset
Seated MB Twists	3	superset
Barbell Squats	3	1min.

Notes: Remember, when performing this circuit, you need to perform each grouping of 3 exercises before you can rest. And once you’ve completed the circuit and rested for the allotted period of time, you then start back up at the top of the circuit and repeat the process until you’ve completed 3 sets of all 3 exercises.

- 10 minute jog on the treadmill