workout routines

I had a major shovel it in week this week to prepare for a brand-new 4 week fat loss program. Looks like this is the very best way for me today:

set a goal. complete it. rip off. established a new goal.

So my brand-new objective is to lose one more 2 pounds to take me to 115 pounds while maintaining all my muscle mass. I have 4 weeks to finish to make sure that is going to be a fifty percent pound each week, not bad!

I like the exercise split I have right now but I don’t wish to do greater than 3 days of cardio in the meantime. Given that I do awesome workouts on Mondays and also Fridays, I will not be doing any type of cardio those days.

I am going to do early morning cardio Tues, Wed as well as Thursdays since that’s what help me ideal now.

Saturdays I attempt to have a fast exercise so Vince as well as I could be with the kiddos. Sunday’s are off – household as well as church day.

Training Split:

Monday – Glutes, Hams as well as Calves
Tuesday – Back and Breast with early morning HIIT
Wednesday – Morning HIIT with night Yoga
Thursday – Shoulders and also Abdominal muscles with early morning lengthy cardio
Friday – Quads, Glutes and Calves
Saturday – Bi’s, Tri’s and Abs
Sunday – OFF

Diet:

I am going to keep carbohydrates high at the very least for 2 weeks.

Monday, Tuesday, Thursday, Friday as well as Saturday:

Meal 1: Fats and Protein
Meal 2: Carbs and Protein
Meal 3: Healthy protein (pre-workout) – might not also have this meal
Meal 4: Carbs and Protein
Meal 5: Fats and Protein

Wednesdays as well as Sunday (no carbs besides vegetables)

Meal 1-4: Fats and Protein

NOTE: Vegetables with each meal. Healthy protein I will determine to be 4oz. Fats on training days will be around 14g with 2 meals and Crabs will certainly be 2 mugs on training days. Non-training days, fats raise to 14g X 4 meals.

If I feel depleted I will boost my fats. If I am putting on weight I will take carbs to 1.5 cups.

After two weeks, I will certainly examine the circumstance and create a brand-new plan of assault which I will show to you:)

Workouts:

Day 1: Hams, Glutes and Calves

Exercise Tempo Reps Sets Rest (sec)
A1 Barbell Squat 3210 8 5 60
B1 Powersquat Deadlift 2211 8 5 60
C1 Lying Leg Curl 3012 10 4 15
C2 Weighted Banded Bridges 2012 10 4 60
D1 Leg Press (feet high and wide) 3110 10 4 15
D2 45* Hip Extension 2014 10 4 60
E1 HEAVY Standing Calf bone Raise toes pointed in 1011 12 3 10
E2 Seated Calf Raising toes pointed in 1016 7-9 3 75

Day 2: Chest and Back and HIIT

Exercise Tempo Reps Sets Rest (sec)
A1 Assisted Chin Up 3111 10 5 60
B1 Standing Straight Arm Lat Pulldown To upper legs (use a rope or bar on pulley-block) 3112 10 4 60
C1 Supinated Bent Over Weights Row 3112 10 4 15
D1 Barbell Flat Bench Press 3111 10 5 60
E1 Incline Press Machine 3112 10 4 60
F1 Decline DB Bench Press 3211 10 4 60

Day 3: Shoulders, Abdominal muscles and also Cardio

Exercise Tempo Reps Sets Rest (sec)
A1 Cable Lateral Raise 3111 10 4 60
B1 DB Lateral Raise 3111 10 4 10
B2 DB Front Raise 3111 10 4 60
C1 DB Shoulder Press 2111 10 4 10
C2 DB “L” Lateral Raise 2111 10 4 60
E1 High Cable Rear Delt 3111 10 4 60
F1 Reverse Crunch on the bench 10 4 10
F2 Hanging Leg Raise 10 4 10

Day 4: Quads, Glutes and Calves

Exercise Tempo Reps Sets Rest (sec)
A1 Power Squat 4010 5 4 60
B1 Leg Press (Feet Narrow and Low) 3110 10 5 15
B2 Banded Bridge 2014 10 5 60
C1 Leg Extensions 2011 8 4 15
C2 Step Up 3111 10 4 60
C3 Walking Lunge 1111 10 4 60
D1 Standing Calf Raising – toes directed in 2011 8 3 30
D2 Seated Calf bone Raising – toes directed in 1011 15 3 30

Day 5: Biceps, Triceps, Abs as well as HIIT

Exercise Tempo Reps Sets Rest (sec)
A1 DB Seated Biceps Curl 2112 10 4 15
A2 Triceps Skull Crusher 3111 10 4 60
B1 Standing Biceps Low Cable Curl 3212 10 4 60
B2 Staying Bent Over DB Triceps Extension 2112 10 4 60
C1 Standing DB Hammer Curl 2111 10 4 15
C2 Standing DB Triceps Kickbacks 3112 10 4 60
D1 Seated Russian Spin with plate *no tempo 10 3 10
E1 Seated Russian Twist with Plate 10 4 10
E2 Stability Ball Roll Out 10 4 60