EXERCISES AND WORKOUTS

FAST WAY TO BURN FAT

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.

 

 

 

 

 

 

 

 

 

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