Shrinking Before Summer, Part 3 13/10/2011
Here is the next 4 weeks of the fat loss series Shrinking Before Summer. MONDAY - Strength Session A. Back squat, 5 x 10, 30X0, rest 60 seconds (not paired) B. Close grip pulldown, 5 x 10, 30X0, rest 60 seconds (not paired) C1. Leg press, 4 x 12+12+12 drop set, 30X0, rest 90 seconds C2. Seated row, pronated grip, 4 x 12+12+12 drop set, 30X0, rest 90 seconds D1. Dumbbell squats, heels elevated, 3 x 15, 30X0, rest 45 seconds D2. Lean away underhand grip pulldown, 3 x 15, 30X0, rest 45 seconds TUESDAY - Easy Cardio Session 5 minute walk or cycle warm-up 50-60 minute easy jog or cycle, keeping heart rate around 70-80% of maximum. 5 minute cool-down WEDNESDAY - Interval Session 5 minute walk, 5 minute jog, 3 x 25m accelerations 4 x 400m (or 90 seconds), rest 3 minutes 4 x 800m (or 3 minutes), rest 2 minutes 10 minute walk THURSDAY - Strength Session A. Deadlifts, 5 x 10, 30X0, rest 60 seconds (not paired) B. Incline dumbbell press, semi-supinated grip, 5 x 10, 30X0, rest 60 seconds (not paired) C1. Lying leg curls, 4 x 8+8+8 drop set, 30X0, rest 90 seconds C2. Bench press, 4 x 12+12+12 drop set, 30X0, rest 90 seconds D1. Romanian deadlifts, 3 x 15, 30X0, rest 45 seconds D2. Standing dumbbell overhead press, semi-supinated grip, 3 x 15, 30X0, rest 45 seconds FRIDAY 30 minute walk SATURDAY - Double Day AM Interval Session 5 minute walk, 5 minute jog, 3 x 25m accelerations 4 x 400m (or 90 seconds), rest 3 minutes 4 x 800m (or 3 minutes), rest 2 minutes 10 minute walk PM Session 60-90 minute easy jog or cycle, keeping heart rate around 70-80% of maximum. 5 minute warm-up and cool down SUNDAY 2-4 hour bush walk 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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