This workout focuses on you building muscle wilst losing fat. Using compound barbell exercises (Movment using a large number of joints and mucles) and interval sprints you will shred the fat and build an athletic physique.

 To get the most out of your training use a tactical nutritional plan designed to help strip the fat whilst maintaining and improving muscle mass. check out the recipes that you can include in your diet. You can further your results by using supplements, ranging from great herbalife products, for optimum health to all in one supplements used to help stimulate muscle growth.

Method

• Perform the main workout 2 - 3 times per week. So if it was twice per week Monday, Thursday and if it was three times per week Monday, Wednesday, Friday.
• Perform active recovery days between each weight training and cardio day to aid recovery and to maintain a high calorie consumption.
• On the day after your last compound workout (Should be Thursday or Friday) perform the arm superset workout.
• Always maintain good form, but don't use a too light weight as we need you muscles to be under stress to build.

*Videos will be following shortly if you have any question please contact us.

Compound and Interval workout

1.       Treadmill: Continuous

·         2% incline

·         Jog, 5 - 8 minutes

2.       Squats (5 x 12)

3.       Cross trainer: Sprints

·         1 min forwards

·         Forwards: 15 seconds sprint, 15 seconds slow (2 minutes)

·         1 min backwards

·         Backwards: 15 seconds sprint, 15 seconds slow (2 minutes)

4.       Dead lift (5 x 12)

5.       Cross trainer: Continuous

·         5 – 8 minutes at a speed of 12 – 15 RPM

6.       Bench press (4 x 12)

7.       Cross Trainer: Sprints

·         Forward: 30 sec slow, 30 second sprint (3 minutes)

·         Backwards: 30 sec slow, 30 second sprint (2 minutes)

8.       Sergeant press (4 x 12)

Superset, arm workout

(Check out How to build big, bulging, defined arms for further help)

A superset is 2 exercises performed back to back. An example of this would be an arm curl (12 reps) straight into a tricep extension (12 reps), this equals one set. Keep going until 3 sets are completed and then rest for 1 - 2 minutes.

• Ensure that you have no rest till each superset is completed.
• Take 1 -2 minutes rest between each superst.
• Each exercise should be performed 3 x 12 (12 reps each exercise)

------ Superset 1

Laying arm curl, cable
Bar push downs

------ Superset 2

Close bench press, smith machine: 30kg
Hammer curl: 8kg

------ Superset 3

Single arm, cable curl: 15kg
Single arm, handle push down: 15kg

------ Superset 4

Arm curl, twist: 6kg (Alternate 12 reps each arm)
Kickbacks: 6kg