UMMARY
by Brad Callen
40 Ultimate Weight Loss Revealed
Advanced:
Triceps – Lying Tricep Extensions – 4 sets
Monday( Chest and Triceps)
Chest – Bench Press – 4 sets Set 1: 12 repetitions Set 2: 10 repetitions Set 3: 8 repetitions Set 4: 8 repetitions
Incline Dumbbell Press – 4 sets Set 1: 12 repetitions Set 2: 10 repetitions Set 3: 8 repetitions Set 4: 8 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.
Set 1: 15 repetitions Set 2: 12 repetitions Set 3: 10 repetitions Set 4: 8 repetitions
Tricep Pushdowns – 3 sets Set 1: 12 repetitions Set 2: 10 repetitions Set 3: 8 repetitions
Wednesday( Legs and Shoulders)
Quadriceps – Leg Press – 4 sets Set 1: 12 repetitions Set 2: 10 repetitions Set 3: 8 repetitions Set 4: 8 repetitions
Leg Curls – 2 sets
Super Set: 10 repetitions Set 2: 10 repetitions
Hamstrings – Lying Hamstring Curls – 4 sets Set 1: 10 repetitions Set 2: 10 repetitions
Set 3: 8 repetitions Set 4: 6 repetitions
Lunges – 3 sets Set 1: 10 repetitions Set 2: 10 repetitions Set 3: 8 repetitions
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