Workout For Fat Loss:
- Warm Up on Spin Bike: 5 min
2. Run/Jog 0.5 -1.5 miles. Rest each quarter mile if desired.
3. Shoulder Mobility Activation: 5 lbs each hand
4. Warm Up: 50 lb dumbbell, goblet squats x 10, RDL stretch each leg, Bent Over Row x 8 each side, Overhead Press x8 each side. Do two times until warmed up
5. Back Squats: 95 lbs x 30 reps (if possible), Pull Ups Max – Do two or three sets of this. You should be out of breath like you sprinted 150 yards after each set of 25
6. Front Squats: 95 lbs x 30 reps (if possible), Pull Ups Max Do two or three sets of this. You should be out of breath like you sprinted 150 yards after each set of 25
7. Bent Over Row: 95 lbs x 25 reps (if possible) using EZ Bar – Do two or three sets of this. You should be out of breath like you sprinted 150 yards after each set of 25. Using lifting straps to hold EZ Bar, so your grip doesn’t gas out before your working muscles.
8. RDL: 95 lbs x 25 reps (if possible) using EZ Bar – Do two or three sets of this. You should be out of breath like you sprinted 150 yards after each set of 25. Using lifting straps to hold EZ Bar, so your grip doesn’t gas out before your working muscles.
9. Bench Press: 95 lbs x 50 reps (if possible). You retardmaxxing the reps in order to stimulate fat loss and right size your muscles.
10. 40 yard dash x 6, build up speed.
You should be tired and very sweaty after doing this workout. Drink water throughout the workout.