Men’s Advanced Fat Loss

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

WEEKS 48-54

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 Deadlifts	3	(SS)
Standing Calf Raises	3	(SS)
Ex. Ball Wall Squats	3	(SS)
Lying Ex. Ball Leg Curl	3	(SS)
Seated Calf Raises	3	30sec.

Exercise	Sets	Rest
Flat Dumbbell Press	3	(SS)
Dumbbell Rows	3	(SS)
Standing Overhead DB Press	3	(SS)
Bent Over Dumbbell Rows	3	(SS)
Incline Dumbbell Press	3	(SS)
Lateral Dumbbell Raises	3	30sec.

Exercise	Sets	Rest
Standing Easy Bar Curls	3	(SS)
Lying Easy Bar Extension	3	(SS)
Standing Cable Curls	3	(SS)
Overhead Rope Extensions	3	(SS)
Rope Curls	3	(SS)
Tricep Pushdowns (cable)	3	30sec.

Exercise	Sets	Rest
Seated Medicine Ball Twists	3	(SS)
Medicine Ball Ab Blaster	3	(SS)
Back Extensions	3	(SS)
Duel Medicine Ball Crunch	3	(SS)
Core Stabilization Bridge	3	(SS)
Supermans’	3	30sec.