Men’s Advanced Fat Loss

in Fat Loss Programs by muaythaiguy — September 19, 2009 at 2:24 | 0 comments

WEEKS 36-42

Training Split
Monday	Weight Training Circuit
Tuesday	1 hour of Cardio
Wednesday	Weight Training Circuit
Thursday	1 hour of Cardio
Friday	Weight Training Circuit
Saturday	1 hour of Cardio
Sunday	Off

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 30 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. Make sure you perform a warm up prior to starting and a cool down/flexibility component to finish off.

Exercise	Sets	Rest
Barbell Squats	3	(SS)
Straight Leg Deadlift	3	(SS)
Standing Calf Raises	3	(SS)
Ex. Ball DB Wall Squat (drop set)	3	1 min

Exercise	Sets	Rest
Flat DB Chest Press	3	(SS)
Dumbbell Rows	3	(SS)
Incline Dumbbell Press	3	(SS)
Incline Bench DB Rows	3	1 min

Notes: Jog for 5 minutes on the treadmill before moving onto the next circuit.

Exercise	Sets	Rest
Standing Easy-Bar Curls	3	(SS)
Lying Easy-Bar Extensions	3	(SS)
Duel DB Hammer Curls	3	(SS)
Bench Dips	3	1 min

Exercise	Sets	Rest
Seated MB Twists	3	(SS)
Back Extensions	3	(SS)
MB Ab Blaster	3	(SS)
Supermans’	3	30sec

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