Toning For A “Bedroom Body”

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

Part 3 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 5 exercises back to back. Once all 5 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 3 times, you will then do 10 minutes of cardio on either a treadmill, elliptical or bike machine before moving onto the next circuit.

Remember, you should also be performing both warm up and a cool down of at least 5 minutes. Include a flexibility component to finish things off.

UPPER BODY AND ABS

EXERCISE	SETS	REPS	REST
Incline Dumbbell Press	3 (Total)	12-15	(SS)
Dumbbell Rows	3 (Total)	12-15	(SS)
Lateral Dumbbell Raises	3 (Total)	12-15	(SS)
Rope Curls	3 (Total)	12-15	(SS)
Overhead Rope Extensions	3 (Total)	12-15	60 sec.

Notes: Repeat this circuit 3 times and once you do, perform 10 minutes of moderate-to-high intensity cardio before moving onto the following circuit..

EXERCISE	SETS	REPS	REST
Cable Crossovers	3 (Total)	12-15	(SS)
Seated Cable Rows	3 (Total)	12-15	(SS)
Standing Overhead DB Press	3 (Total)	12-15	(SS)
Seated Medicine Ball Twists	3 (Total)	12-15	(SS)
Duel Medicine Ball Crunch	3 (Total)	12-15	60 sec.

Notes: Repeat this circuit 3 times as well.

LEGS AND LOWER BACK

EXERCISE	SETS	REPS	REST
Smith Machine Squats	3 (Total)	12-15	(SS)
Lying Leg Curls	3 (Total)	12-15	(SS)
Hip Abduction Machine	3 (Total)	12-15	(SS)
Hip Adduction Machine	3 (Total)	12-15	(SS)
Exercise Ball Wall Squats w. DB’s	3 (Total)	12-15	60 sec.

Notes: Repeat this circuit a total of 3 times and once you do, you then need to perform 10 minutes of moderate to high intensity cardio for 10 minutes before moving onto this next circuit..

EXERCISE	SETS	REPS	REST
Smith Machine Lunges (back foot elevated)	3 (Total)	12-15	(SS)
Straight Leg Dumbbell Deadlifts	3 (Total)	12-15	(SS)
Seated Calf Raises	3 (Total)	12-15	(SS)
Exercise Ball Split Squats	3 (Total)	12-15	(SS)
Standing Calf Raises	3 (Total)	12-15	60 sec.