It’s time to train insane! I’m going to ask you to give it your all for 4 days of the week for the next 4 weeks, results are guaranteed! I introduce to you the X-treme 4 Day Fat Loss Plan!

HERE ARE A FEW GOOD EXAMPLES:


Right, back to business. The X-Treme 4 Day Fat Loss Plan is designed to kick start your metabolism and at the same time help you drop some unwanted blubber. How? We are simply going to achieve this with the following:

  • HIIT Training
  • EPOC (Post Energy Oxygen Consumption)
  • Weight training to increase muscle tone

XTREME 4 DAY FAT LOSS PLAN OVERVIEW


We are going to train as hard as we can for 4 days of the week. This will leave 3 days of which 1 will be a complete rest day and the other 2 active recovery days. • Active recovery means that you are allowed to be active for example, light running, cycling, touch rugby, soccer etc.


We are going to combine weight training with cardiovascular work to help increase calorie burning during your workout, and at the end of the workout we are going to perform some serious HIIT (high intensity interval training)

READY, SET, SHRED


DAY 1: CHEST AND SHOULDERS


Exercise
Sets
Reps
Superset 1
Barbell Bench Press
3
10-15
Pull Ups
Many as Possible in 60sec
Superset 2
Incline flat cable flyes
3
10-15
Burpee’s
3
10-15
Superset 3
Decline dumbbell fly
3
10-15
Mountain climbers
60sec
Superset 4
Arnold presses
3
10-15
Kettlebell swings
3
20
Superset 5
Reverse fly machine
3
12-15
Barbell clean and press
3
20
Superset 6
Chest dips
3
MAX
Dumbbell thrusters
3
15
HIIT Workout
Punching Bag
60sec
Box jumps
60sec
Rope jumps
60sec
400m Run
60sec


DAY 2: LEG6S


Exercise
Sets
Reps
Superset 1
Box jumps
3
10-15
Jump squats
3
60sec
Superset 2
Dumbbell lunges
3
10-15
Jumping lunges
3
10-15
Superset 3
Leg press
3
10-15
Box jumps
3
10
Superset 4
Hamstring Curls
3
10-15
Rope jumps
3
60sec
Superset 5
Dumbbell stiff leg deadlifts
3
10-15
100m Treadmill sprints
Superset 6
Toe presses
3
20-30
Seated calves raises
3
20-30
HIIT Work
Punching Bag
60sec
Barbell deadlifts
3
60 sec
Kettlebell swings
3
60sec
500m Row
60sec

DAY 3: ACTIVE REST


DAY 4: ARMS


Exercise
Sets
Reps
Superset 1
Barbell curls
3
10-15
Punching Bag
60sec
Superset 2
Hammer curls
3
10-15
Battling Ropes
60sec
Superset 3
Tricep dips
3
10-15
Box jumps
60sec
Superset 4
Overhead tricep dumbbell extension
3
10-15
Burpees
3
20
Superset 5
Exercise ball crunches
3
20-30
Hanging leg raises
3
20-30
Superset 6
HIIT Work 800m Run
2MIN Stepper
Highest Level
Kettlebell swings
60sec
500m ROW
60sec

DAY 5: LOWER AND UPPER BACK


Exercise
Sets
Reps
SUPERSET 1
Barbell deadlifts
3
10-15
Punching Bag
60sec
SUPERSET 2
Barbell rows
3
10-15
Inverted rows
Max
SUPERSET 3
Cable rows
3
10-15
Sprint on Bicycle
60sec
SUPERSET 4
Lat pulldowns
3
10-15
Burpees
20
SUPERSET 5
Lower back extensions
3
20-30
Medicine ball slams
60sec
HIIT Work
800m Run
Barbell clean and press
20
Punching Bag
60sec
500m ROW
60sec

DAY 6: ACTIVE REST


DAY 7: COMPLETE REST




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