GET SHREDDED FOR THE NEW YEAR: 21-DAY FAT LOSS …

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GET SHREDDED FOR THE NEW YEAR: 21-DAY FAT LOSS WORKOUT

If your physique isn't where you want it to be, start your New Year off right with this intense 21-day fat loss workout from Coach Dustin Myers.

Link to Workout:

workouts/shredded-21-day-fat-loss

Main Goal: Lose Fat Training Level: Beginner Program Duration: 3 Weeks Days Per Week: 7 Days

Time Per Workout: 45-60 Mins Equipment: Barbell, Cables, Dumbbells, Medicine Ball Author: Coach Dustin Myers

Monday

Exercise

Deadlift

Sets

5

Reps

5

Circuit A

Front Squat

5

5

Medicine Ball Thruster Throws

5

10

Medicine Ball Slams

5

10

Treadmill Walk 3 MPH @ 10% Incline

5

2 Mins

Circuit B

Superset

Hamstring Bridge

3

5 Each Side

Glute Bridge

3

10 (3 Secs Hold at Top)

Plank (Switch Positions As Needed)

1

6 Mins

Deadlift: Use the first 2 sets of 5 as warm up to work up to the proper weight. Last 3 weights should be heavy. Perform 5 Rounds of Circuit A and 3 Rounds of Circuit B. Bike for 2 Mins between each round.

Tuesday

Exercise

Superset

Sets

Reps

Dumbbell Chest Press

2, 5

10, 5

T - Bar Row

2, 5

10, 5

Circuit

Close Grip Barbell Bench Press

5

5

Wide Grip Lat Pull Downs

5

5

Wide Grip Bench Press

5

8

Underhand Lat Pull Downs

5

8

Bike or Airdyne

5

3 Mins (Sprint Last 15 Secs of Each Min)

Rotating Intensity:

Bike

12 Min 1 Min Light, 1 Min Medium,

1 Min Heavy Resistance

Superset: 7 Total Sets (2 x 10 & 5 x 5) for each exercise. Perform the Circuit for 5 rounds before moving to the 12 Mins on the Bike.

Wednesday

Exercise

? Warm Up Jog: 3 Mins; Stretch ?Run: 1 Mile, Max Effort ?Lunges: 10 Mins

Circuit Barbell Rollout or Ab Wheel Stability Alternates Hip Dips Barbell Crunches Rest

Perform the Circuit for 3 rounds.

Reps

12 10 Each Side 10 Reps on Bench Each Side

20 1 Min

Thursday

Exercise

Dumbbell Shoulder Iso-Press

Sets

1, 1, 3, 1

Reps

10, 8, 5, 3

Circuit

Shoulder Flys

5

10

Jump Rope

5

1 Min

Front Raises

5

10

Jump Rope

5

1 Min

Rear Delt Flys

5

10

Jump Rope

5

1 Min

Barbell Shrugs

5

10

Jump Rope

5

1 Min

Dumbbell Shoulder Iso-Press: 6 Total Sets (1 x 10, 1 x 8, 3 x 5, 1 x 3). Perform the Circuit for 5 rounds.

Friday

Exercise

Squat

Sets

1, 3, 3

Reps

10, 5, 3

Triset

Split Squats

3

4 Each Leg

Jump Lunges

3

5 Each Leg

Bike

3

2 Mins

Circuit

Walk Outs

-

20*

Treadmill Speed Walk (15% Incline)

-

1 Min

Pikes

-

20*

Treadmill Speed Walk (15% Incline)

-

1 Min

Ab Wheel or Barbell Rollouts

-

20*

Treadmill Speed Walk (15% Incline)

-

1 Min

Squat: 7 Total Sets (1 x 10, 3 x 5, 3 x 3). Perform the Circuit for 3 rounds. *Decrease Core reps by 5 each round.

Saturday

Exercise

Circuit Underhand Chin Ups Dips Barbell Curls Dumbbell Skullcrushers Dumbbell Curls w/ 1/4 Rep at Top Tricep Push Downs Jog

Perform the Circuit for 6 rounds.

Reps

Max Reps Max Reps

5 5 10 10 .25 Mile (400 M)

Sunday

Exercise

Reps

4 Mile Jog or 40 Mins on Bike. Keep an easy pace to work on your aerobic base.



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