extreme fat loss: Gym Workouts

Day 30:   Chest & Triceps

Day 30: Chest & Trceps                  

TODAY'S WORKOUT: WEIGHT TRAINING DAY

4 Sets -- 15-12-10  reps, on the 4th set use light weight and go till exhaustion
Bench Press 
Rest -- 60 seconds

4 Sets -- 15-12-10 reps, on the 4th set use light weight and go till exhaustion
Incline Bench Press 
Rest -- 60 seconds

4 Sets -- 15-12-10 reps, on the 4th set use light weight and go till exhaustion
Machine Flys 
Rest -- 60 seconds

4 Sets -- 15-12-10 reps, on the 4th set use light weight and go till exhaustion
Elevated Leg Push Ups 
Rest - 60 seconds


4 Sets -- 15-12-10 reps, on the 4th set use light weight and go till exhaustion
Skull Crushers
 Rest - 30-60 seconds

4 Sets -- 16-12-10 reps, on the 4th set use light weight and go till exhaustion
Tricep Kickbacks 
Rest - 30-60 seconds

4 Sets -- 8-8-8 reps, on the 4th set, keep switching arms and lessening reps until exhaustion, ex: 4 on each arm, then 3, then 2 until you cant get 1 out. Use lighter weights for the this entire exercise.
Alternating Arm Dumbbell Skull Crushers 
Rest - 30 seconds

 


    • This is a regular gym day using weights to build muscle. This workout is designed to build lean muscle instead of bulking up, which is why on your last set of your exercise you will lower the weights by at least half and pump out the reps till you cant get another one out.