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
© 2004 free-weight-loss-resources . com
You may not copy , reproduce , post or forward this document in any format . Illegal distribution of this document is strictly prohibited .