This workout is designed for people who have finished bulking and have some excess fat they'd like to lose. It combines heavy weight training with 3 days of cardio, and 1 day of rest. The choice of cardio is yours, whatever works for you. You can use low intensity early morning cardio or HIIT (high intensity interval training) in the evenings.
With this workout you get out what you put in. Your diet is more important that your workout. Make sure you're around 500 calories per day deficient.
Day 1
Chest and Triceps
Sets: 4 Reps: 8, 8, 6, 6
Sets: 4 Reps: 8, 8, 6, 6
Sets: 4 Reps: 8
Sets: 3 Reps: 8
Sets: 3 Reps: 8
Sets: 3 Reps: 8
Day 2
Abs and Cardio. 20mins core strength exercises, followed by 1 hour of low intensity cardio
No exercises
Day 3
Back and Biceps
Sets: 4 Reps: 8 (slow)
Sets: 4 Reps: 8, 8, 6, 6
Sets: 4 Reps: 8
Sets: 3 Reps: 8, 8, 6
Sets: 3 Reps: 8
Sets: 3 Reps: 8
Day 4
Abs and Cardio 20mins core strength exercises, followed by 1 hour of low intensity cardio
No exercises
Day 5
Legs and Shoulders
Sets: 4 Reps: 8
Sets: 3 Reps: 8
Sets: 3 Reps: 8, 8, 6
Sets: 3 Reps: 8, 8, 6
Sets: 4 Reps: 15, 12, 10, 8
Sets: 4 Reps: 8, 8, 6, 6
Sets: 3 Reps: 8
Sets: 3 Reps: 8
Day 6
Abs and Cardio 20mins core strength exercises, followed by 1 hour of low intensity cardio
No exercises
Day 7 - rest day
Description is empty
No exercises