A Week's Training Plan for Fat Loss, Part 1 11/08/2011
Over the next few weeks, I will post three different weekly plans for fat loss. Perform the strength sessions twice a week. The two other quality workouts should be high intensity cardio sessions. The final two session should be easy continuous cardio sessions between 40-60 minutes around 70-80% max heart rate. STRENGTH SESSIONS DAY ONE A1. Back squats, 4x8, 30X0, rest 10 seconds A2. Dumbbell lunges, 4x12, 20X0, rest 60 seconds A3. Lat pulldowns, wide grip to throat, 4x8, 30X0, rest 10 seconds A4. Seated row, 4x12, medium parallel grip, 4x12, 30X0, rest 60 seconds B1. Hack squats, 4x10, 30X0, rest 10 seconds B2. Leg press, 4x15, 20X0, rest 60 seconds B3. Lat pulldowns, underhand grip, 4x10, 30X0, rest 10 seconds B4. Bent over row with EZ bar, semi-supinated grip, 4x15, 20X0, rest 60 seconds DAY TWO A1. Deadlifts, 4x8, 30X0, rest 10 seconds A2. Standing good mornings, 4x12, 20X0, rest 60 seconds A3. Incline barbell press, 4x8, 30X0, rest 10 seconds A4. Flat dumbbell press with rotation, 4x12, 30X0, rest 60 seconds B1. Lying leg curls, 4x10, 30X0, rest 10 seconds B2. Romanian deadlifts, 4x15, 20X0, rest 60 seconds B3. Standing barbell press, 4x10, 30X0, rest 10 seconds B4. Seated dumbbell press, semi-supinated grip, 4x15, 20X0, rest 60 seconds HIGH INTENSITY CARDIO TRAINING SESSION 1 & 2 Perform either running or cycling up hill at best possible pace 10 minute progressive warm-up 4x30 seconds up hill, rest 3 minutes 2x90 seconds up hill, rest 2 minutes 1x4 minutes up hill 10 minute walk cool down Comments Comments are closed. | 
ABOUT TONY Tony is the director of the Boutagy Fitness Institute and has recently completed a PhD in sports science at Charles Darwin University. He is also an Adjunct Associate at the University of the Sunshine Coast. Previously, Tony has been a lecturer at the Australian Fitness Network, the Australian Institute of Fitness, the Australian Catholic University, NetFit New Zealand, New Zealand Weightlifting & is currently on the editorial board for The University of the Sunshine Coast's Fitness Research program, a member of the Australian Institute of Fitness Personal Training Advisory Panel and sits on an expert task force panel for Fitness Australia. Having written strength workouts for athletes in 24 different sports, Tony is actively involved in strength & conditioning and providing educational seminars & resources for personal trainers. Tony was the recipient of the 2004 Australian Fitness Industry’s Author of the Year Award and is a certified ART provider for the entire body and long nerve tract. He is a member of the American Society of Nutrition (ASN), the American College of Sports Medicine (ACSM), the American Association for the Advancement of Science (AAAS), the National Lipid Association (NLA), the American Nutraceutical Association (ANA) and The National Strength & Conditioning Association (NSCA). In his spare time, Tony enjoys cooking (mainly Thai), playing guitar (mainly classical) and reading (mainly ancient history). ArchivesMay 2012 Categories |
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