Toning For A “Bedroom Body”

in Fat Loss Programs by muaythaiguy — September 19, 2009 at 19:27 | 0 comments

Part 2 of 3
6 Weeks
4 Times per Week

Training Split
Monday	Upper
Tuesday	Lower
Wednesday	Off
Thursday	Upper
Friday	Lower
Saturday	Off
Sunday	Off

Program Notes: This program is designed to keep your heart rate elevated throughout the entire workout. The rest between sets is kept to a minimum as the transitioning between exercises is done in a superset fashion. The proper way to perform this program is to perform the 6 exercises back to back. Once all 6 exercises are complete, you’ll have approx. 2 minutes to rest and get some water before you repeat the circuit. Once the circuit is completed twice, you will then do 10 minutes of cardio on either a treadmill, elliptical or bike machine before moving onto the next circuit.

UPPER BODY AND ABS

EXERCISE	SETS	REPS	REST
Chest Flies (Machine)	2 (Total)	12-15	(SS)
Reverse Flies (Machine)	2 (Total)	12-15	(SS)
Incline Dumbbell Press	2 (Total)	12-15	(SS)
Cable Rows	2 (Total)	12-15	(SS)
Overhead DB Press	2 (Total)	12-15	(SS)
Seated MB Twists	2 (Total)	Failure	90 sec.

Notes: Perform this circuit twice and once you do, you then need to perform 10 minutes of cardio on the equipment of your choice. Make sure to challenge yourself though, this isn’t break time!

EXERCISE	SETS	REPS	REST
Lateral Dumbbell Raises	2 (Total)	12-15	(SS)
Standing DB Curls	2 (Total)	12-15	(SS)
Lying Dumbbell Extensions	2 (Total)	12-15	(SS)
Rope Curls	2 (Total)	12-15	(SS)
Overhead Rope Extensions	2 (Total)	12-15	(SS)
Duel Medicine Ball Crunch	2 (Total)	Failure	90 sec.

Notes: This circuit should be performed twice.

LEGS AND LOWER BACK

EXERCISE	SETS	REPS	REST
Smith Machine Lunges (rear foot elevated)	2 (Total)	12-15	(SS)
Straight Leg DB Deadlifts	2 (Total)	12-15	(SS)
Hip Abduction Machine	2 (Total)	12-15	(SS)
Hip Adduction Machine	2 (Total)	12-15	(SS)
Standing Calf Raises	2 (Total)	12-15	(SS)
Exercise Ball DB Wall Squats (drop)	2 (Total)	Failure	90 sec.

Notes: Perform this circuit twice and once you do, you then need to perform 10 minutes of cardio on the equipment of your choice. Make sure to challenge yourself though, this isn’t break time!

EXERCISE	SETS	REPS	REST
Smith Machine Lunges	2 (Total)	12-15	(SS)
Lying Leg Curls	2 (Total)	12-15	(SS)
Glute Kickbacks	2 (Total)	12-15	(SS)
Seated Calf Raises	2 (Total)	12-15	(SS)
Exercise Ball Wall Squats w. DB’s	2 (Total)	12-15	(SS)
Lower Back Extensions	2 (Total)	Failure	90 sec.