extreme fat loss: Gym Workouts

Day 38:   Back, Biceps, Abs & HIIT

Day 38: Back, Biceps, Abs & Hitt                  

TODAY'S WORKOUT: WEIGHT TRAINING DAY

3 Sets -- 15-10  reps, on the 3rd set use lighter weight and go till exhaustion
Assisted Wide Grip Pull Ups 
Rest -- 60 seconds

3 Sets -- 15-10 reps, on the 3rd set use lighter weight and go till exhaustion
Seated T-Bar Rows
Rest -- 60 seconds

3 Sets -- 15-10 reps, on the 3rd set use lighter weight and go till exhaustion
Lawn Mower Pulls 
Rest -- 60 seconds

3 Sets -- 10-10-10 reps
Reverse Push Ups 
Rest - 60 seconds

3 Sets -- 21-21-21 reps
21's
 Rest - 30-60 seconds

3 Sets -- 12-10 reps, on the 3rd set use lighter weight and go till exhaustion
Rope Pull Ups 
Rest - 30-60 seconds

3 Sets -- 30-30 reps, on the 3rd set go till exhaustion, use lighter weight on all sets
Cable Cross Over Curls 
Rest - 30 seconds


5 Minute of Abs focused on your obliques:
Floor Wipers
Rest - 60 seconds
Elevated Leg Turned Knee Crunches - 30 seconds on each side
Rest - 60 seconds
Regular Crunches
Rest 60 - seconds before your HIIT Training


HIIT Cardio: HIIT: Battle Ropes


    • This is a regular gym day using weights to build muscle followed by a HIIT cardio. You can use any HIIT training you prefer but we choose one to work both the upper body and core all in one training session. 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.