Ok, the time has come…..
It’s time to get yourself a new programme that will change the way you train
forever.
You ready?
Good.
This is one programme for the entire body and can last anywhere up to 6 weeks!
Once you have the grasp of it, can switch and change.
Please make sure you have read Parts 1- 3.
Always consult your physician before exercise. The author is neither liable nor
responsible for any harm or injury resulting in the use of this programme.
Warm up: 2 minutes on cardio machine
A1 – Squat and press x 12 reps tempo 1010 (1 second down, 1 second up with
over head press) x 2 sets
A2 – Bent over Barbell Rows x 5 reps tempo 4020 (4 seconds to lower, 2
seconds to lift) x 2 sets
A1 and A2 are to be treated as supersets, meaning that you perform A1
immediately followed by A2. Each last rep should feel like you can’t do anymore.
Rest for 90 seconds
B1 – Reverse lunges (chest to knee) x 12 reps tempo 2010 x 2 sets
B2 – Incline dumbbell press x 5 tempo 4020 x 2 sets
Rest for 90 seconds
C1 – Single arm dumbbell rows x 12 (on each arm) tempo 2020 x 2 sets
C2 – Barbell squats x 5 reps tempo 4020 x 2 sets
C3 – Crunches x 12 reps tempo 2021 (1 = Squeeze for 1 second at top of
movement) x 2 sets
C4 – Romanian Deadlifts x 5 reps tempo 4020 x 2 sets
Rest for 120 seconds
D1 - Pick your favourite piece of cardio equipment and perform the exercise as
seen in part 1.
Repeat this exercise 8 times over.
The whole of this workout should take less than 30 minutes if you keep to the
tempos and rest periods.
Hopefully this should have you leaving the gym like you’re really worked and just
think, 36 hours from then you’ll still be burning bodyfat!!!
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