by EM2WL | Jun 1, 2013 | Fat Loss / Cutting, Workouts
Torn between whether to lift heavy to build true, dense, muscle — or lighter weights for the temporary “pump” that it provides? You can have them both in this challenging workout.
The Plan: A 4-day, workout split featuring a variation of push/pull with one heavy and one light day for each body part. The heavy days will truly challenge your muscles for growth (hypertrophy), while the lighter days will pull the much needed glycogen into the muscle (providing the “pump”). All sessions will work together spark your metabolism with maximum muscle recruitment. This workout uses dumbbells (or kettlebells) only, making it perfect for those with limited equipment. Working with dumbbells will allow for greater range of motion (deeper stretch and stronger contraction), recruit more stabilizer muscles (especially the core), as well as balance strength, muscular development and overall body symmetry. It is appropriate for reset, cut, or maintenance.
Weights: Begin with a 5-10 minute warmup on a cardio machine, and 1-2 warmup sets of each exercise (using lighter weight). Then proceed to select a weight that presents a slight struggle for the last few reps. Keep track of your weight selection, and increase weight whenever possible. If you can do 2-3 more reps than specified with your chosen weight, your weight is too light, and it is time to increase. You must push yourself for maximum results, even on “light” days (although you won’t be completely fatigued) every set should be challenging. Do not perform any “push” (or “pull”) days back to back, due to the nature of the exercises targeting similar muscles. End with 5-10 minutes of stretching, while the muscle is still warm to prevent injury.
Cardio: 2 days of optional cardio included in the plan. If performing cardio and weights on the same day, opt to do weights first (this doesn’t include the warm-up done before weights). If including more than 2 cardio days, choose to lower intensity every other session to reduce leg swelling. Be mindful, though, that the amount of cardio that you intend on doing is figured into your food allowance.
Food: For best results, eat at TDEE (maintenance) or cut. This is to provide sufficient energy for lifts, yet also maximize fat loss. The EM2WL weight loss calculator (set goal at “lose fat, -15%”) will give you an idea of your best calorie range for losing body-fat, with minimal muscle loss. Attempt to eat 1-1.2g of protein per lb of lean body mass, or 30-35% of your calorie intake, and sufficient carbs (around 40-45% of your total intake), mostly surrounding your workouts. (If diabetic, insulin sensitive, etc., eat carbs as per doctor/nutritionist orders).
**Follow plan for 4-6 weeks**
Day 1 – Push (Heavy)
Done straight set fashion. Finish all sets for that exercise before moving to the next. Rest 45-60 seconds between sets. |
Exercise:
|
|
Reps
|
Sets
|
| Neutral Incline Dumbbell Press |
|
12,10,8,8 |
4 |
| Dumbbell Bench Press |
|
10,8,8 |
3 |
Bent Arm Dumbbell Pullover
|
|
10 |
3 |
| One Arm Dumbbell Press (palm in) |
|
10,8,8 |
3 |
One Arm Side Lateral Raise
|
|
10 |
3 |
Seated Rear Delt Raise
|
|
10 |
3 |
Bench dips
|
|
8 |
3 |
| One Arm Tricep Extension |
|
10 |
3 |
| Exercise Ball Pull-in |
|
15 |
3 |
| Reverse Crunch |
|
15 |
3 |
Day 2 – Pull (Heavy)
Done straight set fashion. Finish all sets for that exercise before moving to the next. Rest 45-60 seconds between sets.
|
Exercise:
|
|
Reps
|
Sets
|
| Dumbbell Squat |
|
12, 10, 8, 8 |
4 |
Dumbbell Lunge
|
|
10 |
3 |
Stiff-legged Deadlift
|
|
10, 8, 8 |
3 |
| One Legged Calf Raise |
|
15 |
3 |
One Arm Dumbbell Row
|
|
10, 8, 8 |
3 |
Double Arm Row (palms face body)
|
|
8 |
3 |
| Incline Curl (Alternating) |
|
10, 8, 8 |
3 |
Hammer Curl
|
|
10 |
3 |
~Rest/Yoga/Cardio (opt.)~
Day 3 – Push (light)
Done straight set fashion. Finish all sets for that exercise before moving to the next. Rest 30 seconds between sets. |
Exercise:
|
|
Reps
|
Sets
|
| One Arm Dumbbell Bench Press |
|
15, 12, 12, 15 |
4 |
Incline dumbbell Flyes
|
|
12, 12, 15 |
3 |
Around-the-worlds
|
|
15 |
3 |
Front Incline Dumbbell Raise
|
|
12, 12, 15 |
3 |
Arnold Press
|
|
15 |
3 |
Iron cross
|
|
12 |
3 |
Tricep Kickbacks
|
|
12 |
3 |
| One Arm Tricep extension (standing) |
|
15 |
3 |
| Weighted Oblique Twist |
|
20 |
3 |
| Jackknife Sit-ups |
|
15 |
3 |
Day 4 – Pull (light)
Done straight set fashion. Finish all sets for that exercise before moving to the next. Rest 30 seconds between sets.
|
Exercise:
|
|
Reps
|
Sets
|
| Dumbbell Plie Squat |
|
15, 12, 12, 15 |
4 |
Dumbbell Split Squat
|
|
12, 12, 15 |
3 |
One-legged Deadlift
|
|
12 |
3 |
Walking Lunges
|
|
20 |
3 |
Alternating Renegade Row
|
|
12, 12, 15 (per side) |
3 |
Double Arm Row (palms face rear)
|
|
15 |
3 |
Reverse Dumbbell Curl
|
|
12, 12, 15 |
3 |
Cross-Body Hammer Curl
|
|
15 |
3 |
~Rest/Yoga/Cardio (opt.)~
More of a visual person? Check out the “at-a-glance” options, by clicking on the desired day.
by EM2WL | Apr 24, 2013 | Workouts
The Plan: A 3-day, full body, workout plan for those newer to lifting. It is appropriate for multiple phases (reset, cut, or maintenance). This Beginner Workout routine will allow you to become more familiar with the gym, and get your muscles accustomed to lifting heavier loads. For safety purposes, this plan is mostly machine based. If you are brand new to all exercise, feel free to start with only 1-2 days of exercise, and 1-2 sets of each exercise and take longer rests as needed. Progress to the full amount of days/sets/reps as your body adapts. (“Sets” = the number of times you repeat the required amount of “reps,” or repetitions, per exercise before moving on to the next)
Weights: Begin every weight session with a 5-10 minute warmup on a cardio machine, and 1-2 warmup sets of each exercise (using lighter weight). Then proceed to select a weight that presents a slight struggle for the last few reps. Remember to keep track of your weight selection, and increase weight whenever possible. If you can do 2-3 more reps than specified with your chosen weight, your weight is too light, and it is time to increase. You must push yourself for maximum results, so once you are familiar with the exercise, every set should be challenging. There must be at least 48 hours in between each day in this program. Do not perform any days back to back, due to the nature of the exercises targeting similar muscles. End with 5-10 minutes of stretching, while the muscle is still warm to prevent injury.
Cardio: 2 days of optional cardio included in the plan. If you are accustomed to cardio only workouts, and are pressed for time, skip the cardio options, until your schedule permits. Cardio has many benefits, but so does lifting. Incorporating them both is best, but to get the max from this plan, the weights take priority. Once you see how your body responds to lifting, cardio can be performed as desired for fun or to help aid in recovery. If performing cardio and weights on the same day, opt to do weights first (this doesn’t include the warm-up done before weights). If including more than 2 cardio days, choose to lower intensity every other session to reduce leg swelling. Be mindful, though, that the amount of cardio that you intend on doing is figured into your food allowance.
Food: For best results, eat at TDEE (maintenance) or cut. This is to provide sufficient energy for lifts, yet also maximize fat loss. The EM2WL weight loss calculator (set goal at “lose fat, -15%”) will give you an idea of your best calorie range for losing body-fat, with minimal muscle loss. Attempt to eat 1-1.2g of protein per lb of lean body mass, or 30-35% of your calorie intake, and sufficient carbs (around 40-45% of your total intake), mostly surrounding your workouts. (If diabetic, insulin sensitive, etc., eat carbs as per doctor/nutritionist orders).
**Follow plan for 4-6 weeks**
|
Done straight set fashion. Finish all sets for that exercise before moving to the next. Rest 45-60 seconds between set. |
Exercise:
|
|
Reps
|
Sets
|
| Chest- Machine Chest press |
|
10,10,12,12 |
4 |
| Back – Machine row |
|
10 |
3 |
Legs –Leg press
|
|
10 |
3 |
Shoulders – Cable lateral raise
|
|
10 |
3 |
Legs -Hamstring curl
|
|
10 |
3 |
Legs – Standing calf raise
|
|
15 |
2 |
Triceps – V-bar pressdown
|
|
10,10,12,12 |
4 |
| Abs – Crunch |
|
15 |
2 |
~Rest/Yoga/Cardio (opt.)~
|
Done straight set fashion. Finish all sets for that exercise before moving to the next. Rest 45-60 seconds between set.
|
Exercise:
|
|
Reps
|
Sets
|
| Back – Lat Pulldown |
|
10,10,12,12 |
4 |
Chest -Machine Incline press
|
|
10 |
3 |
Back -Leverage Isolated row
|
|
10 |
3 |
| Legs – Leg extension |
|
10 |
3 |
Shoulders – Cable Front Raise
|
|
10 |
3 |
Legs – Walking lunges
|
|
10 |
3 |
| Biceps – Machine Preacher Curl |
|
10 |
3 |
Legs – Seated Calf Raises
|
|
15 |
2 |
~Rest/Yoga/Cardio (opt.)~
|
|
Exercise:
|
|
Reps
|
Sets
|
| Chest -Pec Dec Machine/ Dumbbell flye |
|
10 |
3 |
Back – Machine High row
|
|
12 |
3 |
Legs – Lying Hamstring Curls
|
|
10,10,12,12 |
4 |
Shoulders – Machine OH press
|
|
10,10,12,12 |
4 |
Shoulders – Reverse pec dec flye
|
|
10 |
3 |
Legs – Leg press
|
|
10,10,12,12 |
4 |
Triceps – Machine tricep extension
|
|
10 |
3 |
| Abs – Reverse Crunch |
|
15 |
2 |
More of a visual person? Check out the “at-a-glance” options, by clicking on the desired day.
by EM2WL | Mar 29, 2013 | Fat Loss / Cutting, Workouts
The Workout Plan: A 3-day drop set extravaganza, using a Upper/Lower body split approach.
This workout plan features added arm, glute, and hamstring focus to help dial in these areas for the approaching tank top and shorts season. This workout plan is for those that are cutting, maintaining, or seeking body recomposition. If you are newer to training, start with only 2 sets of each exercise and take longer rests as needed.
Weights: Begin every weight session with a 5-10 minute dynamic warmup and 1-2 warmup sets (using lighter weight). Then proceed to select a weight that presents a struggle for the last few reps. The final set of every exercise is a drop set – do the required amount of reps with heaviest weight, then immediately reduce the weight by 50% and go to failure. If the move is non-weighted take the last set to failure immediately. Remember to log your weight selection, being sure to increase weight whenever possible. Because the rep range varies within certain exercises, the weight amount should not stay the same for every set. Adjust your poundage accordingly (heavier when reps decrease). If you can do 2-3 more reps than specified with your chosen weight, your weight is too light, and it is time to increase. You must push yourself for maximum results, every set should be challenging. There must be at least 48 hours in between repeating a specific day. Do not perform any days back to back, due to the nature of the exercises targeting similar muscles. End with 5-10 minutes of stretching, while the muscle is still warm to prevent injury.
Cardio: 2 days of optional cardio included in the plan. To maximize fat loss, choose the cardio options. They can be done on different days, if preferred. If pressed for more than 3 days of gym time, do cardio on upper body days. When performing cardio and weights on the same day, opt to do weights first (this doesn’t include the warm-up done before weights). If including more than 2 cardio days, choose to lower intensity every other session to reduce leg swelling. Be mindful, though, that the amount of cardio that you intend on doing is figured into your food allowance.
Food: For best results, eat at TDEE (maintenance) or cut. This is to provide sufficient energy for lifts, yet also maximize fat loss. The EM2WL weight loss calculator (set goal at “lose fat, -15%”) will give you an idea of your best calorie range for losing body-fat, with minimal muscle loss. Attempt to eat 1-1.2g of protein per lb of lean body mass, or 30-35% of your calorie intake, and sufficient carbs (around 40-45% of your total intake), mostly surrounding your workouts. (If diabetic, insulin sensitive, etc., eat carbs as per doctor/nutritionist orders).
**Follow plan for 4-6 weeks**
|
Done straight set fashion. Finish all sets for that exercise (performing last set as a drop set) before moving to the next. Rest 45-60 seconds between set. |
Exercise:
|
|
Reps
|
Sets
|
Chest & Back
|
|
|
|
One-Arm Dumbbell Chest Press
|
|
12,10,8 |
3 |
Straight Arm Dumbbell Pullovers
|
|
12,10,8 |
3 |
Pushups, one hand elevated
|
|
6-10 / side |
3 |
Chin-ups
|
|
12,10,8 |
3 |
Bent-Over One Arm T-Bar Row
|
|
12,10,8 |
3 |
Straight Arm Lat pulldown
|
|
15,12,12 |
3 |
Core Superset
|
|
|
|
Bicycle crunch
|
|
20 |
3 |
Oblique twist (w/weight)
|
|
20 |
3 |
~Rest/Yoga/Cardio (opt.)~
|
Done straight set fashion. Finish all sets for that exercise (performing last set as a drop set) before moving to the next. Rest 60 seconds between set.
|
Exercise:
|
|
Reps
|
Sets
|
|
|
|
|
| Smith Machine Squat (feet 15in in front of bar)* |
|
20,15,12,12 |
4 |
Plie Dumbbell Squat (Wide Stance)
|
|
15,12,12 |
3 |
Walking Lunge
|
|
30 steps |
3 |
Glute-Ham Raise
|
|
15 |
3 |
Stiff Leg Dumbbell Deadlift
|
|
15,12,10,8 |
4 |
Ball Leg Curl
|
|
12 |
3 |
Seated Calf Raises
|
|
20 |
3 |
*alternatively, you can opt to use the leg press, placing feet high on the platform – or wall squat for home exercisers.
~Rest/Yoga/Cardio (opt.)~
|
Groups = Move through each exercise in the group, in order, w/30-45 second rest between exercises. Return to the first exercise, and repeat for each set until all sets in that group is complete (performing last set as a drop set). Then begin the same process for the next group. Group #3 is done as a superset (back to back w/no rest).
|
Exercise:
|
|
Reps
|
Sets
|
| Group #1 |
|
|
|
| Seated Military Press |
|
10,8,6,8 |
4 |
EZ Bar Curl
|
|
15,12,10,10 |
4 |
Diamond (close-grip) Pushup
|
|
15,12,10,10 |
4 |
|
|
|
|
| Group #2 |
|
|
|
One Arm Incline Lateral Raise
|
|
10,8,6,8 |
3 |
Alternating Hammer Curl
|
|
12,10,10 |
3 |
Overhead Dumbbell Extensions
|
|
12,10,10 |
3 |
|
|
|
|
Group #3
|
|
|
|
Bent-over Lateral Raise
|
|
10,8,6,8 |
4 |
| Bench Knee-ins |
|
15 |
4 |
More of a visual person? Check out the “at-a-glance” options, by clicking on the desired day.
by EM2WL | Mar 6, 2013 | Fat Loss / Cutting, Workouts
This month, we’re taking a break from the body-part split, and featuring a full body Supersets plan for those with busier schedules as spring approaches.
The Plan: A 3-day workout split, featuring a total body, superset approach. The approach to the exercises will change daily for variety, but the theme remains Supersets for greater metabolic response and to encourage fat burning. This plan is for those that are cutting, maintaining, or simply looking to break out of a rut. If you are newer to training, start with only 2 sets of each exercise and take longer rests as needed.
Weights: Begin every weight session with a 5-10 minute dynamic warmup and 1-2 warmup sets (using lighter weight). Select a weight that presents a struggle for the last few reps. Remember to log your weight selection, being sure to increase weight whenever possible. If you can do 2-3 more reps than specified with your chosen weight, your weight is too light, and it is time to increase. You must push yourself for maximum results, every set should be challenging. There must be at least 48 hours in between repeating a specific day. Do not perform any days back to back, due to the nature of the exercises targeting similar muscles. End with 5-10 minutes of stretching, while the muscle is still warm to prevent injury.
Cardio: 2 days of optional cardio included in the plan. To maximize fat loss, choose the cardio options. They can be done on different days, if preferred. When performing cardio and weights on the same day, opt to do weights first (this doesn’t include the warm-up done before weights). If including more than 2 cardio days, choose to lower intensity every other session to reduce leg swelling. Be mindful, though, that the amount of cardio that you intend on doing is figured into your food allowance.
Food: For best results, eat at TDEE (maintenance) or cut. This is to provide sufficient energy for lifts, yet also maximize fat loss. The EM2WL weight loss calculator (set goal at “lose fat, -15%”) will give you an idea of your best calorie range for losing body-fat, with minimal muscle loss. Attempt to eat 1-1.2g of protein per lb of lean body mass, or 30-35% of your calorie intake, and sufficient carbs (around 40-45% of your total intake), mostly surrounding your workouts. (If diabetic, insulin sensitive, etc., eat carbs as per doctor/nutritionist orders).
**Follow plan for 4-6 weeks**
|
Each set of exercises done back to back, with no rest. Rest 30-60 seconds after the second exercise in each set. Then repeat. Rest up to 2 minutes between each superset. |
Exercise:
|
|
Reps
|
Sets
|
| Superset #1 |
|
|
|
Squat
|
|
12 |
3 |
Shoulder press
|
|
12 |
3 |
| Superset #2 |
|
|
|
Deadlift
|
|
12 |
3 |
Pull-up
|
|
12 |
3 |
| Superset #3 |
|
|
|
Walking Lunges
|
|
12 |
3 |
Tricep Dips
|
|
12 |
3 |
| Superset #4 |
|
|
|
Standing Calf Raises
|
|
fail |
3 |
Bicep Curls
|
|
12 |
3 |
| Superset #5 |
|
|
|
Decline Pushups
|
|
20 |
3 |
| Stability Ball Crunch |
|
fail |
3 |
~Rest/Yoga/Cardio (opt.)~
|
Opposing muscle group tri-sets = Move through each exercise in the group, in order. Rest 60 seconds. Then repeat until all 3 tri-sets for that group is complete. Then begin the same process for the next group. Rest 60-90 seconds between each tri-set.
|
Exercise:
|
|
Reps
|
Sets
|
| Tri-sets #1 |
|
|
|
Dumbbell Row
|
|
8 |
3 |
Overhead Extension
|
|
8 |
3 |
Squat
|
|
8 |
3 |
| Tri-sets #2 |
|
|
|
Incline Press
|
|
8 |
3 |
| Incline Curl |
|
8 |
3 |
| Split squat |
|
8 |
3 |
| Tri-sets #3 |
|
|
|
| Lateral Raise |
|
8 |
3 |
Tricep Kickbacks
|
|
8 |
3 |
Calf Raise
|
|
fail |
3 |
| Core |
|
|
|
| Hanging Knee Raise |
|
20 |
3 |
| Hip Raise |
|
20 |
3 |
~Rest/Yoga/Cardio (opt.)~
|
Each set of exercises done back to back, with no rest. Rest 60 seconds after the second exercise in each set. Then repeat. Rest up to 2 minutes between each compound set. |
Exercise:
|
|
Reps
|
Sets
|
| Compound superset #1 |
|
|
|
| Pull-up |
|
max |
3 |
Close -Grip Lat Pulldown
|
|
10 |
3 |
| Compound superset #2 |
|
|
|
Incline Flye
|
|
10 |
3 |
| Decline Pushups |
|
max |
3 |
| Compound superset #3 |
|
|
|
Smith Squat
|
|
12-15 |
3 |
Rear Lunge
|
|
10/side |
3 |
| Compound superset #3 |
|
|
|
One-Arm Lateral Raise
|
|
10 |
3 |
Bicep curls, 21s
|
|
21 |
3 |
More of a visual person? Check out the “at-a-glance” options, by clicking on the desired day.
by EM2WL | Feb 1, 2013 | Workouts
Summer bodies are built in winter.
Most people won’t even begin to think about getting “ripped” for summer until well after those April showers have come and gone, and the threat of tank top season is closing in on them. But you’re smarter than that. You know that you can’t “rip” what isn’t there, and that building a nice base of muscle before stripping away that fat is essential to rocking those more revealing tops with confidence. While the rest of the world is back in hibernation, and New Year’s Resolutions are becoming a fading memory, you are ending winter with a bang. Pulling out all the stops to be sure that you have as much muscle as possible to be closer to the tighter, leaner, arm-baring, version of yourself that you hope to reveal this summer…
The Workout Routine: A 4-day workout split, featuring a push/pull/leg approach with added arm focus. Certain exercises contain a higher volume of sets in order to stimulate greater hypertrophy (muscle growth/adding size to the muscle). This is especially beneficial to advanced strength trainers stuck in the typical 3×10 rep/set rut. If you are newer to training, start with only 2-3 sets of each exercise.
Weights: Begin every weight session with a 5-10 minute dynamic warmup and 1-2 warmup sets (using lighter weight). Select a weight that presents a struggle for the last few reps. Remember to log your weight selection, being sure to increase weight whenever possible. Because the rep range varies within each exercise, the weight amount should not stay the same for every set. Adjust your poundage accordingly. If you can do 2-3 more reps than specified with your chosen weight, your weight is too light, and it is time to increase. You must push yourself for maximum results, every set should be challenging. There must be at least 48 hours in between repeating a specific day. Do not perform Days 2 & 3, or Days 4 & 1 on consecutive days, due to the nature of the exercises targeting similar muscles. End with 5-10 minutes of stretching, while the muscle is still warm to prevent injury.
Rest periods: unless otherwise specified, 30-60 seconds. Higher reps (10+) = shorter rests, low reps (<10) = longer rest — for weighted moves, no longer than 30 seconds for core/calf tri-sets.
Cardio: 2 days of cardio included in the workout routine. They are added to weight training days to accommodate a busier lifestyle, but can be done on different days, if preferred. When performing cardio and weights on the same day, opt to do weights first (this doesn’t include the warm-up done before weights). If including more than 2 cardio days, choose to lower intensity every other session to reduce leg swelling. Be mindful, though, that the amount of cardio that you intend on doing is figured into your food allowance. Try not to use cardio to do the job that can be done with proper eating. Learn to appreciate cardio and what it can do for you (aid in recovery, heart/mental health), but don’t unnecessarily abuse it.
Food: To truly get the most out of this or any workout routine, the food intake should match the nature of the workouts. For best results, eat at TDEE (maintenance) or above, at least on lift days. This is to provide sufficient energy for lifts, and to maximize muscle growth. The EM2WL weight loss calculator (set goal at “gain muscle, lose fat”) will give you an idea of your best calorie range for building muscle, and possibly losing body-fat. Attempt to eat 1g of protein per lb of body-weight (i.e. 150g for 150lb person) or 30% of your calorie intake, and sufficient carbs (around 40-45% of your total intake), mostly surrounding your workouts. (If diabetic, insulin sensitive, etc., eat carbs as per doctor/nutritionist orders).
**Follow plan for 4-6 weeks**
|
|
Exercise:
|
|
Reps
|
Sets
|
Incline Bench Press
|
|
6,6,8,10,12 |
5 |
Flat Bench Press
|
|
8,8,10,10,12 |
5 |
Decline Dumbbell Flyes
|
|
8,8,10,12 |
4 |
Weighted Dips
|
|
8,10,12 |
3 |
| Shoulder Press |
|
8,10,12 |
3 |
| Calves tri-set |
|
|
|
Standing Calf Raise
|
|
12,15,25 |
3 |
Seated Calf Raise
|
|
12,15,25 |
3 |
| Leg Press Calf Raise |
|
10,15,20 |
3 |
|
|
Exercise:
|
|
Reps
|
Sets
|
Deadlift
|
|
6,6,8,10,12 |
5 |
Bent-Over Dumbbell Row
|
|
8,8,10,10,12 |
5 |
Seated Cable Row
|
|
8,8,10,12 |
4 |
Cross-Cable Lat Pulldown
|
|
8,10,12 |
3 |
| Preacher Curl |
|
6,8,10,12 |
4 |
| Core tri-set |
|
|
|
| Decline Medicine Ball Twist |
|
15,15 |
2 |
Hanging Knee Raise
|
|
15,15 |
2 |
Hip Thrust
|
|
15,15 |
2 |
| Cardio |
|
|
|
| 15-30 minutes cardio |
|
|
|
~Rest/Yoga/Cardio (opt.)~
|
Giant-sets = all exercises done in a row, with no rest. Rest 2-3 minutes between each giant set. |
Exercise:
|
|
Reps
|
Sets
|
| Giant set #1 |
|
|
|
| Smith Machine Squat |
|
10 |
4 |
Lying Leg Curl
|
|
10 |
4 |
Weighted Glute Ham Raise
|
|
10 |
4 |
| Dumbbell Romanian Deadlift |
|
10 |
4 |
| Giant set #2 |
|
|
|
Leg Extension
|
|
10 |
4 |
| Hack Squat |
|
10 |
4 |
| Leg Press |
|
10 |
4 |
Barbell Front Squat
|
|
10 |
4 |
|
Groups = Move through each exercise in the group, in order, w/30-40 second rest between exercises. Then return to the first exercise, and repeat for each set until all sets in that group is complete. Then begin the same process for the next group. |
Exercise:
|
|
Reps
|
Sets
|
| Group #1 |
|
|
|
| Overhead Barbell Press |
|
6,6,8,10,12 |
5 |
Barbell Curl
|
|
6,8,8,10,12 |
5 |
Lying Tricep Extension
|
|
6,8,8,10,12 |
5 |
| Group #2 |
|
|
|
| Upright Row |
|
6,6,8,10,12 |
5 |
Incline Dumbbell Curl
|
|
6,8,8,10,12 |
5 |
Close-Grip Bench Press
|
|
6,8,8,10,12 |
5 |
| Core: |
|
|
|
| Seated Knee-ins |
|
25 |
2 |
| Side Plank Hold |
|
as long as poss |
2 |
| Cardio |
|
|
|
| 15-30 minutes cardio |
|
|
|
~Rest/Yoga/Cardio (opt.)~
More of a visual person? Check out the “at-a-glance” options, by clicking on the desired day.
by EM2WL | Jan 4, 2013 | Fat Loss / Cutting, Workouts
Weeks 3 & 4: BURN
The Workout Plan: Part two of this plan. For muscle shaping, defining, and fat loss.
How to work it: Perform days 1-3, then repeat days 1 & 2 for a 5-day workout split. Burn phase will include “drop sets” just like in Build, but also introduces “compound sets” (2 exercises in a row with no rest), and “tri-sets” (3 exercises done in a row, with no rest). Cardio may also increase, slightly, if desired.
Weights: Begin every weight session with a 5-10 minute dynamic warmup and 1-2 warmup sets (using lighter weight). Select a weight that presents a struggle for the last few reps. Remember to log your weight selection, being sure to increase weight whenever possible. If you can do 2-3 more reps than specified with your chosen weight, your weight is too light, and it is time to increase. You must push yourself for maximum results, every set should be challenging. There must be at least 48 hours in between repeating a specific day. Do not perform Day 1 exercises, two days in a row, for instance. End 5-10 minutes of stretching, while the muscle is still warm to prevent injury.
Rest periods: 30-60 seconds (higher reps = shorter rests, low reps = longer rest) for weighted moves, no longer than 30 seconds for core tri-sets.
Cardio: Increase cardio by one, high intensity, 30 minute session in week 3, and again in week 4. When performing cardio and weights on the same day, opt to do weights first (this doesn’t include the warm-up done before weights). If including more than 2 cardio days, choose to lower intensity every other session to reduce leg swelling. Be mindful, though, that the amount of cardio that you intend on doing is figured into your food allowance. Try not to use cardio to do the job that can be done with proper eating. Learn to appreciate cardio and what it can do for you (aid in recovery, heart/mental health), but don’t unnecessarily abuse it.
Food: To truly get the most out of this or any workout routine, the food intake should match the nature of the workouts. During Burn, eat below TDEE (maintenance), for optimal fat burning (if doing a reset, stay at TDEE). The EM2WL weight loss calculator (set goal at “lose fat -15%”) will give you an idea of your best calorie range for losing fat, while maintaining muscle. Attempt to eat 1-1.5g of protein per lb of body-weight (i.e. 150-225g for 150lb person) or 35% of your calorie intake, and sufficient carbs (around 35-40% of your total intake), mostly surrounding your workouts. (If diabetic, insulin sensitive, etc., eat carbs as per doctor/nutritionist orders).
**Want this plan to last longer than 4 weeks? Repeat “Burn” for or up to 4 weeks (4 workouts per week), max. Then move back to 2-4 weeks of “Build” or similar program.**
Day 1: Chest, Triceps & Core
|
Exercise:
|
|
Reps
|
Sets
|
| Incline Dumbbell Press Compound-set with |
|
8-10 |
3 |
Supinating Incline Dumbbell Flyes (twist at top)
|
|
10-12 |
3 |
Cable Crossover
|
|
10-15 |
3 |
Tricep Dips (bars/machine)
|
|
8-10 |
2 |
Reverse Grip Triceps Pushdown
|
|
10-12 |
2 |
Skull Crusher*
|
|
10-15 |
2 |
| Tri-set |
|
|
|
Vertical Hip/Knee Raises
|
|
15-20 |
3 |
Russian Twist w/medicine ball
|
|
15-20 |
3 |
| Crossover crunch |
|
15-20 |
3 |
Day 2: Back, Biceps & Core
|
Exercise:
|
|
Reps
|
Sets
|
V-Bar Pulldown
|
|
8-10 |
3 |
Inverted Row
|
|
10-12 |
3 |
Straight-Arm Pulldown*
|
|
10-15 |
3 |
Incline Dumbbell Curl
|
|
8-10 |
2 |
| Standing Alternating Hammer Curl |
|
10-12 |
2 |
| Preacher Curl |
|
10-15 |
2 |
Stability Ball Roll-in
|
|
15-20 |
3 |
Stability Ball Crunch
|
|
15-20 |
3 |
| Jacknife Sit-up |
|
15-20 |
3 |
Day 3: Shoulders & Legs
|
Exercise:
|
|
Reps
|
Sets
|
Arnold Press
compound set with |
|
8-10 |
3 |
Upright Barbell Row
|
|
10-12 |
3 |
One-Arm Incline Lateral Raise*
|
|
10-15 |
2 |
Narrow Stance Squat
compound set with |
|
8-10 |
3 |
Barbell Lunge
|
|
10-12 |
3 |
Stiff Legged Deadlift
|
|
8-10 |
3 |
| Seated Leg Curl |
|
10-12 |
3 |
| Tri-Set: |
|
|
|
Standing Barbell Calf Raise (toes out)
|
|
10-15 |
3 |
Standing Calf Raise (toes turned in)
|
|
10-15 |
3 |
| Seated Calf Raise |
|
10-15 |
3 |
*Drop set – on final set rep until failure, reduce weight by 25% and go to failure again.
More of a visual person? Check out the “at-a-glance” options for Day 1, Day 2 and Day 3.
Because Burn has been abbreviated into a two week “Kickstart” version, the training frequency is much higher. To adapt this routine to a busier lifestyle, you can choose to make it into a 3 day split: do days 1-3 once each week, for up to four weeks.
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