So, you have done a proper bulk in the winter, but having trouble with the cutting? Or you want to change your routine a bit and challenge yourself? Ok, you can try our high intensity, high reps and low rest between sets program. In order for this to work you have to adjust your diet to get negative caloric balance. It works well combined with “the single best thing to lose weight.”
About the program: In its core are multi-joint exercises with free weights in supersets. It is very intense and the key is to rest no more than a minute between reps and 90 secs between sets. Choose the weight wisely: cheating is acceptable only as last resort for the final reps. The gym sessions are 3 days a week and at least 3 days of cardio training. For best results cardio needs to be done early in the morning on a rest day. If you can’t do it on a rest day you can do cardio early in the morning and later during the day (after at least two meals). You hit the gym at schedule. If you have overslept and everything indicates that you are going to miss cardio because it is already time for the gym – do the cardio after weight training.
The weekly split:
Monday – Chest , Biceps, Abs, Front/ Mid Delts
Tuesday – Cardio
Wednesday – Legs + Abs
Thursday – Rest
Friday – Cardio
Saturday – Back, Triceps, Traps, Rear Delts, Forearms
Sunday – Cardio
Monday:
Bench press – 5 x 15, 12, 12, 10, 10
Incline Dumbbell press – 4 x 15, 12, 12, 10
Pec Deck Fly – 4 x 12, 12, 12, 10
Barbell Shoulder Press – 4 х 12
Front Laterals Raise – 3 х 15, 12, 12
Barbell curl – 4 x 12
Incline Dumbbell Curls – 3 х 12, 10, 10
Oblique Cable Crunch – 3 х 20, superset with:
Decline Reverse Crunch – 3 x 20
Russian Twist – 2 х 20, 15
Wednesday:
Leg Extensions- 3 x 15, 12, 12 superset with:
Lying Leg Curls – 3 x 15, 12, 12
Barbell Full Squat – 5x 15, 15, 12, 12, 12
Leg Press 2x – 15, 12
Narrow Stance Leg Press – 1x 15
Romanian Deadlift With Dumbbells – 3 х 15, 12, 12
Thigh Adductor – 2x 12, 12
Smith Machine Calf Raise – 3 x 15, 15, 12
Seated Calf Raise – 2 x 15, 12
Decline Crunch – 3 x 20 superset with:
Hanging Leg Raise – 3x 20
Russian Twist – 2х 20, 15
Saturday:
Front Lat Pulldown – 3 x 15, 12, 12 superset with:
Seated cable rows – 3x 15, 12,12
Deadlift – 5 x 15, 12, 12, 10, 10
One-Arm Dumbbell Row – 4 x 15, 12, 12, 10
Hammer strength Shrug – 3 x 15
Triceps Pushdown – 4x 12, 12, 12, 10
Dumbbell Triceps Extension – 3x 12, 12, 10
Reverse Pec Deck Fly – 3 x 12, 12, 10
Seated Palm-Up Barbell Wrist Curl – 3x 15, 15, 12
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