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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