WEIGHT LOSS BLITZ
1 WEEK5 DAYs45 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 | ||
| Treadmill Walk or Run V·01 | 1 | 3 |
| REST — 20 | ||
| Dumbbell Clean V·02 | 2 | 20 |
| Hanging Leg Raise V·05 | 3 | 12 |
| Treadmill Walk or Run V·01 | 1 | 20 min |
| STAGE CLEAR! TOTAL VOLUME | 13 | 199 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 | ||
| Treadmill Walk or Run V·01 | 1 | 3 |
| 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 |
| Treadmill Walk or Run V·01 | 1 | 20 min |
| STAGE CLEAR! TOTAL VOLUME | 19 | 283 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 |
| Treadmill Walk or Run V·01 | 1 | 20 min |
| STAGE CLEAR! TOTAL VOLUME | 26 | 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 | ||
| Treadmill Walk or Run V·01 | 1 | 3 |
| 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 | ||
| Treadmill Walk or Run V·01 | 1 | 20 min |
| STAGE CLEAR! TOTAL VOLUME | 26 | 204 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·45 | 3 | 6 |
| REST — 60 | ||
| Run/Walk 1 Mile V·01 | 1 | 3 |
| 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·24 | 3 | 30 |
| REST — 30 | ||
| Treadmill Walk or Run V·01 | 1 | 20 min |
| STAGE CLEAR! TOTAL VOLUME | 29 | 408 REPS |