Shrinking Before Summer 24/09/2011
Here is the second instalment in the series on training for fat loss. If you missed the 1st phase, you can find it here http://www.tonyboutagy.com/1/post/2011/08/a-weeks-training-plan-for-fat-loss-part-1.html Make sure you have performed the 1st phase before attempting this one. In this phase, perform the strength sessions three times a week on non consecutive days (Monday, Wednesday, Friday). You will also perform two quality high-intensity interval workouts (Tuesday & Thursday). And the final session should be easy continuous cardio sessions between 60-75 minutes around 70-80% max heart rate. Perform for a month. STRENGTH SESSIONS DAY ONE A1. Front squats, 5x8, 30X0, rest 15 seconds A2. Lat pulldowns, medium parallel grip, 5x8, 30X0, rest 15 seconds A3. Back barbell lunges, 5x12, 20X0, rest 15 seconds A4. Lean away pulldowns, underhand grip, 5x12, 30X0, rest 15 seconds A5. Leg press, feet low and turned out, 5x20, 20X0, rest 15 seconds A6. Seated row to waist, pronated grip with rope, 5x20, 20X0, rest 3 minutes DAY TWO A1. Lying leg curls, feet neutral, 5x8, 30X0, rest 15 seconds A2. Standing barbell press, 5x8, 30X0, rest 15 seconds A3. Standing dumbbell curls, with rotation, 5x12, 20X0, rest 15 seconds A4. Seated 75-degree bench dumbbell press, neutral grip, 5x12, 30X0, rest 15 seconds A5. Back extensions, 5x20, 20X0, rest 15 seconds A6. Low cable Swiss ball sit ups, 5x20, 20X0, rest 3 minutes DAY THREE A1. Deadlifts from a podium, 5x8, 30X0, rest 15 seconds A2. Incline barbell press, 5x8, 30X0, rest 15 seconds A3. Standing good mornings, 5x12, 30X0, rest 15 seconds A4. Incline dumbbell press, 5x12, 30X0, rest 15 seconds A5. Romanian deadlifts, 5x20, 20X0, rest 15 seconds A6. Push ups, 5x20, 20X0, rest 3 minutes HIGH INTENSITY CARDIO TRAINING SESSION 1 & 2 Perform either running on flat or uphill or cycling up hill at best possible pace 10 minute progressive warm-up 1 x 60 seconds, rest 3 minutes 1 x 90 seconds, rest 2 minutes 1 x 120 seconds, rest 1 minute Repeat twice more for a total of nine intervals 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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