SUMMARY
Ultimate Weight Loss Revealed 39
Beginner:
by Brad Callen
Monday( Chest and Triceps)
Chest – Bench Press – 2 sets Warm up: 15 repetitions Set 1: 12 repetitions Set 2: 10 repetitions
Incline Dumbbell Press – 2 sets Set 1: 12 repetitions Set 2: 10 repetitions
Incline Dumbbell Flys – 2 sets Super Set: 12 repetitions Set 2: 10 repetitions
What is a Super Set?
• A Super Set is the act of finishing one exercise, then going straight over to another exercise with no rest between sets. This is a very good way to fatigue your muscles even more which will lead to more gains.
• For example) above you would be performing 8 repetitions of incline dumbbell press on your 4th and final set. As soon as you finish this set you should go directly to incline dumbbell flys and do 12 repetitions. That is a super set.
Triceps – Lying Tricep Extensions – 2 sets Warm up: 15 repetitions Set 1: 15 repetitions Set 2: 12 repetitions
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Tricep Pushdowns – 3 sets Set 1: 12 repetitions Set 2: 10 repetitions Set 3: 8 repetitions
Wednesday( Legs and Shoulders)
Quadriceps – Leg Press – 3 sets Warm up: 15 repetitions Set 1: 12 repetitions Set 2: 10 repetitions Set 3: 8 repetitions
Leg Curls – 2 sets Super Set: 10 repetitions Set 2: 10 repetitions
Hamstrings – Lying Hamstring Curls – 3 sets Warm up: 15 repetitions Set 1: 10 repetitions
Set 2: 10 repetitions Set 3: 8 repetitions
Lunges – 2 sets Set 1: 10 repetitions Set 2: 10 repetitions
Shoulders – Dumbbell Shoulder Press – 2 sets Warm up: 15 repetitions Set 1: 12 repetitions Set 2: 10 repetitions
Dumbbell Side Raises – 2 sets Super Set: 10 repetitions Set 2: 10 repetitions
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