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This routine is designed to :
- cut body fat. Rest time is always <60 secs and you will sweat a lot
- short duration. For those who don't want to spend more than 40 mins working out in the gym.
- lean gains. You always try to lift the maximum possible.
The architecture is 4x8 or 4xexhaustion. When you are able to perform all 4x8 in a given exercise, it's time to increase the weight.
Always keep perfect form.
At the end of every lifting session you have to perform a Tabata HIIT (4 minutes 20secs on 10secs off) to increase the after burn effect. You can cycle from 3 to 6 bodyweight exercises. They are listed inside the day named *TABATA*.
Barbell Bench Press
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4x8 reps |
rest: 50s
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Barbell Incline Bench Press
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4x8 reps |
rest: 50s
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Dumbbell Fly
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4x8 reps |
rest: 50s
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Dumbbell Incline Fly
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4x8 reps |
rest: 50s
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Push Up
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4x15 reps |
rest: 45s
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Aerobics
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0x0 reps |
rest: 4s
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Barbell Deadlift
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4x8 reps |
rest: 60s
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Pull Ups
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4x8 reps |
rest: 60s
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Barbell Bent Over Row
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4x8 reps |
rest: 60s
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Chin Up
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4x8 reps |
rest: 60s
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One Arm Dumbbell Row
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4x8 reps |
rest: 60s
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Aerobics
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0x0 reps |
rest: 4s
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Barbell Standing Military Press
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4x8 reps |
rest: 60s
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Barbell Shrug
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4x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 50s
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Dumbbell Front Raise
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4x8 reps |
rest: 40s
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Dumbbell Seated Bent Over Reverse Fly
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4x8 reps |
rest: 60s
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Aerobics
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0x0 reps |
rest: 4s
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Chest Dip
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4x8 reps |
rest: 50s
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EZ Bar Curl
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4x8 reps |
rest: 50s
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Barbell Lying Triceps Extension
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4x8 reps |
rest: 50s
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Dumbbell Bicep Curl
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4x8 reps |
rest: 50s
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Dumbbell Standing One Arm Triceps Extension
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4x8 reps |
rest: 50s
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Aerobics
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0x0 reps |
rest: 4s
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Barbell Squat
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4x8 reps |
rest: 60s
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Barbell Romanian Deadlift
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4x8 reps |
rest: 60s
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Dumbbell Lunges
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4x8 reps |
rest: 45s
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Kettlebell One Legged Deadlift
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4x8 reps |
rest: 45s
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Aerobics
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0x0 reps |
rest: 4s
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Freehand Jump Squat
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3x10 reps |
rest: 60s
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Knee Tuck Jump
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3x10 reps |
rest: 60s
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Split Jump
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3x10 reps |
rest: 60s
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Burpees (timed)
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3x8 reps |
rest: 60s
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High Knees
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1x0 reps |
rest: 60s
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Barbell Clean and Jerk
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3x8 reps |
rest: 60s
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