extreme fat loss: Gym Workouts

Day 59:   Back, Biceps, Abs & HIIT

Day 59: 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
Lat Pull Downs 
Rest -- 60 seconds

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

3 Sets -- 15-10 reps, on the 3rd set use lighter weight and go till exhaustion
Reverse Dumbbell Flys 
Rest -- 60 seconds

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


3 Sets -- 15-10 reps, on the 3rd set use lighter weight and go till exhaustion
Preacher Curls
 Rest - 30-60 seconds

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

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


5 Minute of Abs focused on your obliques:
Heel Taps
Rest - 60 seconds
Side Planks - 30 seconds on each side
Rest - 60 seconds
Plate Decline Bench Twists
Rest 60 - seconds before your HIIT Training


HIIT Cardio: HIIT: Burpies


    • 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 and lower body 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.