Have I started again? don’t mind me.
A lot of things are achievable in this life but the most difficult ones are those which have to do with you personally. Have you ever wondered why you happen to know the solution to other people’s problem but seem unable to solve yours? Do you find it difficult to lose body fat?
The good news is that It’s not as hard as most people perceive it.You can always solve your problems if you are determined. Now let’s see how you can relate this to your body .
I am throwing out a two week routine on how you can burn your body fat at a supersonic speed.The program I’m about to show you will work for you whether you believe it or not, this is not a matter of faith or belief. This program is in accordance with the universe; the laws of nature, it will work for you even if you happen to be an alien. If someone does not believe in technology and you give the person a camera to snap you, would the camera stop working because the person does not have faith in the camera? Now you know what i mean.
Please before you embark on this 2 week program, make sure that you are in good health condition and consult your doctor if you are taking any medication. If you experience dizziness or breathlessness,stop immediately.
10RM is the heaviest weight you can lift for 10 consecutive exercise repetitions.
50%10RM is half of your 10RM.
For example,if you can lift 50kg just only10 times therefore 50kg is your 10RM.While 25kg is your 50%10RM
WEEK 1
MONDAY LEGS CHEST SHOULDER TRICEPS
SQUAT 50% 10RM 10REPS BY 6 SETS
SQUAT 10RM TRAIN TO FAILURE FOR 3 SETS
LEG PRESS 10RM TRAIN TO FAILURE FOR 3 SETS
LEG EXTENSION 15RM TRAIN TO FAILURE FOR 3 SETS
LEG CURL 15RM TRAIN TO FAILURE FOR 3 SETS
BENCHPRESS 50% 10 RM 10 REPS FOR 6 SETS BENCH PRESS 10RM TRAIN TO FAILURE FOR 3 SETS
INCLINE PRESS 10RM TRAIN TO FAILURE FOR 3 SETS
DUMBBELL SHOULDER PRESS 50% 10 RM 10 REPS BY 6SETS DUMBBELL SHOULDER PRESS 10RM TRAIN TO FAILURE (3)
DUMBBELL LATERAL RAISE 10RM TRAIN TO FAILURE (3 )
DUMBBELL REAR DELT RAISE 15RM TRAIN TO FAILURE (3 )
TRICEPS PRESS-DOWN 50%RM 10 REPS FOR 6 SETS
TRICEPS PRESS-DOWN 10RM TRAIN TO FAILURE (3)
TUESDAYS BACK ABS BICEPS
WIDE GRIP CABLE PULL DOWN 50% 10 RM 10 REPS FOR 6 SETS
WIDE GRIP CABLE PULL DOWN 10RM TRAIN TO FAILURE (3)
BARBELL BENT-OVER ROW 10RM TRAIN TO FAILURE(3 )
STRAIGHT ARM PULL DOWN 15RM TRAIN TO FAILURE (3)
REVERSE CRUNCH BODY WEIGHT 10 REPS FOR 6 SETS
CRUNCH BODY WEIGHT 10 REPS FOR 6 SETS
DUMBBELL CURL 50% 10 RM 10 REPS FOR 6 SETS
DUMBBELL CURL 10RM TRAIN TO FAILURE FOR (3)
WEDNESDAY REST
THURSDAY LEGS CHEST SHOULDER TRICEPS
SQUAT 50% 10RM 10REPS BY 6 SETS
SQUAT 10RM TRAIN TO FAILURE FOR 3 SETS
LEG PRESS 10RM TRAIN TO FAILURE FOR 3 SETS
LEG EXTENSION 15RM TRAIN TO FAILURE FOR 3 SETS
LEG CURL 15RM TRAIN TO FAILURE FOR 3 SETS
BENCH PRESS 50% 10 RM 10 REPS FOR 6 SETS BENCH PRESS 10RM TRAIN TO FAILURE FOR 3 SETS
INCLINE PRESS 10RM TRAIN TO FAILURE FOR 3 SETS
DUMBBELL SHOULDER PRESS 50% 10 RM 10 REPS BY 6 SETS
DUMBBELL SHOULDER PRESS 10RM TRAIN TO FAILURE (3 )
DUMBBELL LATERAL RAISE 10RM TRAIN TO FAILURE (3)
DUMBBELL REAR DELT RAISE 15RM TRAIN TO FAILURE (3 )
TRICEPS PRESS-DOWN 50%RM 10 REPS BY 6 SETS
TRICEPS PRESS-DOWN 10RM TRAIN TO FAILURE (3 )
FRIDAY BACK ABS BICEPS
WIDE-GRIP PULLDOWN 50% 10 RM 10 REPS BY 6 SETS
WIDE-GRIP PULLDOWN 10RM TRAIN TO FAILURE (3 )
ONE-ARM DUMBBELL BENT-OVER ROW 10RM TRAIN TO FAILURE FOR 3 SETS
REVERSE GRIP PULL-DOWN 15RM TRAIN TO FAILURE (3 )
REVERSE CRUNCH BODY WEIGHT 10 REPS FOR 6 SETS
CRUNCH BODY WEIGHT 10 REPS FOR 6 SETS
DEAD CURL PRESS LIGHT DUMBBELLS 10 REPS FOR 6 SETS
SATURDAY REST
SUNDAY REST
WEEK2
MONDAY LEGS CHEST SHOULDER TRICEPS
SQUAT 10 REPS BY 6 SETS
SQUAT 10RM TRAIN TO FAILURE FOR 3 SETS
DUMBBELL LUNGE 10RM TRAIN TO FAILURE FOR 3 SETS
LEG EXTENSION 15RM TO FAILURE FOR 3 SETS
ROMANIAN DEADLIFT 15RM TO FAILURE FOR 3 SETS
BENCH PRESS 50% 10 RM 10 REPS FOR 6 SETS
BENCH PRESS 10RM TRAIN TO FAILURE FOR 3 SETS
DUMBBELL SHOULDER PRESS 50% 10RM 10 REPS FOR 6 SETS
DUMBELLL SHOULDER PRESS10RM TRAIN TO FAILURE (3 )
ONE ARM CABLE LATERAL RAISE 10RM TRAIN TO FAILURE (3)
MACHINE REAR DELT FLYE 15RM TRAIN TO FAILURE FOR (3 )
TRICEPS PRESS DOWN 50%RM 10 REPS ( 4)
TRICEPS PRESS DOWN 10 RM TRAIN TO FAILURE 3 SETS
TUESDAY BACK ABS BICEPS
WIDE GRIP CABLE PULL DOWN 50% 10 RM 10 REPS FOR 6 SETS
WIDE GRIP CABLE PULL DOWN 10RM TRAIN TO FAILURE (3 )
BARBELL BENT-OVER ROW 10RM TRAIN TO FAILURE FOR (3 )
CRUNCH 10 REPS FOR 6 SETS
DUMBBELL CURL 50% 10 RM 10 REPS FOR 6 SETS
DUMBBELL CURL 10RM TRAIN TO FAILURE FOR 3 SETS
WEDNESDAY REST
THURSDAY LEGS CHEST SHOULDER TRICEPS
SQUAT 50% 10RM 10REPS BY 6 SETS
SQUAT 10RM TRAIN TO FAILURE FOR 3 SETS
LEG PRESS 10RM TRAIN TO FAILURE FOR 3 SETS
LEG EXTENSION 15RM TRAIN TO FAILURE FOR 3 SETS
LEG CURL 15RM TRAIN TO FAILURE FOR 3 SETS
PRESS 50% 10 RM 10 REPS FOR 6 SETS BENCH PRESS 10RM TRAIN TO FAILURE FOR 3 SETS
INCLINE PRESS 10RM TRAIN TO FAILURE FOR 3 SETS
DUMBBELL SHOULDER PRESS 50% 10 RM 10 REPS BY 6 SETS
DUMBBELL SHOULDER PRESS 10RM TRAIN TO FAILURE (3)
DUMBBELL LATERAL RAISE 10RM TRAIN TO FAILURE FOR (3 )
DUMBBELL REAR DELT RAISE 15RM TRAIN TO FAILURE (3)
TRICEPS PRESS-DOWN 50%RM 10 REPS FOR 6 SETS
TRICEPS PRESS-DOWN 10RM TRAIN TO FAILURE 3 SETS
FRIDAY BACK ABS BICEPS
WIDE-GRIP PULLDOWN 50% 10 RM 10 REPS FOR 6 SETS
WIDE-GRIP PULLDOWN 10RM TRAIN TO FAILURE 3 SETS
ONE-ARM DUMBBELL BENT-OVER ROW 10RM TRAIN TO FAILURE FOR 3 SETS
REVERSE GRIP PULL-DOWN 15RM TRAIN TO FAILURE 3 SETS
REVERSE CRUNCH BODY WEIGHT 10 REPS FOR 6 SETS
CRUNCH BODY WEIGHT 10 REPS FOR 6 SETS
DEAD CURL PRESS LIGHT DUMBBELLS 10 REPS FOR 6 SETS
SATURDAY REST
SUNDAY REST
So….brethen, perform those exercises and see the “work of the Lord”.
If by chance doubt creeps in on your mind, remember winners train while losers complain.
Have a great day.
Babajide Adediran.