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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