Subscribe to RSSMen’s Intermediate Fat Loss
WEEKS 24-30
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 45 seconds and get yourself some water. Each phase is to be completed 3 times before moving onto the next one.
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. For the cardio days, you’ll be performing approximately 45 minutes (more or less based on ability) on the activity of your choice. Make sure you perform a warm up prior to starting and a cool down/flexibility component to finish off.
| Exercise | Sets | Rest | |||
|---|---|---|---|---|---|
| Smith Machine Squats | 3 | (SS) | |||
| Standing Calf Raises | 3 | (SS) | |||
| Smith Machine Lunges | 3 | (SS) | |||
| Lying Ex. Ball Leg Curls | 3 | 45sec. |
| Exercise | Sets | Rest | |||
|---|---|---|---|---|---|
| Smith Machine Incline Press | 3 | (SS) | |||
| Incline Bench DB Rows | 3 | (SS) | |||
| Chest Fly Machine | 3 | (SS) | |||
| Reverse Flies (Machine) | 3 | 45sec. |
| Exercise | Sets | Rest | |||
|---|---|---|---|---|---|
| Smith Machine Shoulder Press | 3 | (SS) | |||
| Lateral Dumbbell Raises | 3 | (SS) | |||
| Lying Dumbbell Extension | 3 | (SS) | |||
| Standing Dumbbell Curls | 3 | 45sec. |
| Exercise | Sets | Rest | |||
|---|---|---|---|---|---|
| Crunches(hands to knee) | 3 | (SS) | |||
| Exercise Ball Pelvic Tilt | 3 | (SS) | |||
| Supermans | 3 | (SS) | |||
| MB Ab Twister | 3 | 45sec. |
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