WEIGHT LOSS BLITZ
1 WEEK5 DAYs36 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
This workout was designed to help with the users to maximize fat loss and gain over-all strength. Most of the exercises are designed as traditional Power movements. Some of the exercises are using the Bands which allow for more powerful, explosive movements to be performed. By forcing the body to use maximum force for each exercise your body is forced to produce more total work which spikes your heart rate. By keeping the rest times low and incorporating Cardio in between the exercises your guaranteed to be drenched by the time you finish this routine.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 20 |
| REST — 20 | ||
| Power Push-Up V·09 | 2 | 20 |
| REST — 20 | ||
| Barbell Lunge V·03 | 2 | 20 |
| REST — 20 | ||
| REST — 20 | ||
| Dumbbell Clean V·02 | 2 | 20 |
| Hanging Leg Raise V·05 | 3 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 11 | 196 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Squat With Bands V·19 | 2 | 20 |
| REST — 20 | ||
| Smith Machine Power Row V·30 | 3 | 15 |
| REST — 30 | ||
| Smith Machine Bench Press Throw V·35 | 3 | 15 |
| REST — 60 sec | ||
| Dumbbell Curl V·12 | 3 | 20 |
| REST — 30 | ||
| Lying Cable Triceps Extension V·10 | 3 | 15 |
| REST — 60 sec | ||
| Hanging Knee Raise V·02 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 17 | 280 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Push Press V·31 | 3 | 12 |
| REST — 30 sec | ||
| Dumbbell Push Press V·31 | 3 | 10 |
| REST — 60 sec | ||
| Barbell Shoulder Press V·13 | 3 | 8 |
| REST — 30 | ||
| Barbell Shoulder Press V·13 | 3 | 5 |
| REST — 60 sec | ||
| Seated Dumbbell Lateral Raise V·04 | 3 | 10 |
| SUPERSET | ||
| Seated Incline Front Raise V·25 | 3 | 10 |
| REST — 2-3 min | ||
| Seated Dumbbell Shrug V·16 | 4 | 15 |
| REST — 2 min | ||
| Hanging Knee Raise V·02 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 255 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Bench Press V·39 | 3 | 8 |
| SUPERSET | ||
| Smith Machine Incline Bench Press V·24 | 3 | 6 |
| REST — 60 | ||
| Dumbbell Bench Press V·01 | 3 | 8 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 6 |
| REST — 60 | ||
| Cable Cross-Over Chest Press from Low Pulley V·03 | 3 | 10 |
| REST — 60 | ||
| Cable Cross-Over Chest Press from Mid Pulley V·05 | 3 | 8 |
| REST — 60 sec | ||
| Cable Cross-Over Chest Press from High Pulley V·01 | 3 | 6 |
| REST — 30 | ||
| Decline Crunch V·09 | 3 | 15 |
| REST — 30 | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 201 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Squat With Band V·02 | 3 | 12 |
| REST — 30 | ||
| Barbell Step-Up V·06 | 3 | 10 |
| REST — 60 | ||
| Barbell Shoulder Press With Band V·10 | 3 | 12 |
| SUPERSET | ||
| Dumbbell Lateral Raise V·56 | 3 | 6 |
| REST — 60 | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 15 |
| REST — 30 | ||
| Straight-Arm Pulldown V·04 | 3 | 15 |
| REST — 30 | ||
| Barbell Curl with Bands V·07 | 3 | 20 |
| SUPERSET | ||
| Lying Cable Triceps Extension V·10 | 3 | 15 |
| REST — 30 | ||
| Exercise Ball Crunch V·34 | 3 | 30 |
| REST — 30 | ||
| STAGE CLEAR! TOTAL VOLUME | 27 | 405 REPS |