The Shocking Truth You need to Know Before Doing This Workout

Being overweight isn’t fun, it isn’t healthy and if you’re reading this right now, you’re probably in the market for a heart-thumping, blood-pumping, balls-to-the-wall workout to help you lose that unwanted weight. I am here to help you get sweaty in pursuit of your goals, whether that means getting stronger, hitting a new PR, or losing weight and getting those mean shreds. But let me be straight with you for a second here: The tricky thing about weight-loss workouts is that they’re kinda, sorta… a myth. Don’t get me wrong—if you’re trying to lose weight, a solid exercise regimen should be part of your plan. It just can’t be the only part.

 

Working out isn’t enough on its own to make weight loss happen. There’s so much else that goes into weight loss and body fat loss; in fact, exercise isn’t even technically necessary in many cases. Your first step should be to start making better eating habits. In simple terms, you need to create a calorie deficit, which means using more calories in a day than you consume—and the consumption part plays a much bigger role in that than burning calories in the gym, or while carrying out your daily routine, or any of the other myriad ways you put your muscles to work each day. Other lifestyle habits, like sleep and stress management, and health conditions  also affect your weight.

 

Day 1

Back and Core

Cardio

AM: 45mins Fasted Cardio AM: 20min HIIT Cardio,

1min walk 1 min sprints

Lat Pull downs, wide and narrow reverse grip 4 Sets x 24reps(12 each grip)

Giant Set

Partial Deadlifts

Reverse grip Bent

Dumbbell One Arm Row

4 Sets x 12 reps of each
45degree Bench Dumbbell Rows (wide and narrow) 3 Sets x 15 reps of each

Superset

Seated Cable Rows

Straight Arm Pull downs

3 sets x 15 reps of each

Core

Frog Kicks 3 sets x 20 reps of each
Leg Raises 3 sets x 20 reps of each
Reverse Crunches 3 sets x 20 reps of each
Day 2 Chest and Extended Cardio
Cardio 1 hour fasted cardio
Incline Dumbbell Fly/press 4 Sets x 15 reps
Giant Set : Flat Barbell Press 3 Sets x 15 reps
Decline Barbell Press
Flat Dumbbell Press
Incline Barbell Press
Seated Machine Press 3 sets x 12 reps
3 WayCable Crossovers 3 set x 36 reps (12 on each)
Cardio 20 mins HIIT 40mins stepper/incline walk
Day 3 Legs
Cardio 1 hour fasted cardio
Leg Extensions 4 Sets x 15 reps/1 Triple drop set x 15reps
Giant Set : Squats 3 Sets x 15 reps
Leg Press
Sissy Squats
Walking Lunges
Giant Set : Lying Leg Curls 3 sets x 15 reps
Good Mornings
Dumbbell Stiff Leg Deadlifts
Standing Calf Raises 4 x 20 Reps
Seated Calf Raises 4 x 20 Reps
Day 4 Shoulders and Core
Cardio 1 hour fasted cardio
Giant Set : Seated Dumbbell Press 4 Sets x 15 reps
Standing Side Laterals
Bent Over Rear Delt Raises
Clean and Press Set 1:  15 Reps
Set 2 : 12 Reps
Set 3 : 10 Reps
Superset Upright Rows 4 x 15 Reps
Steering Wheels Raises
Core Hanging Leg Raises 3 x 15 Reps
Toes to Bar 3 x 10 Reps
Cable Crunches 3 x 20 Reps
Cardio 30 Mins HIIT
Day 5 Arms / Cardio
Cardio 1 hour fasted cardio
Super set Seated Dumbbell Curls 3 Sets x 15 reps
Lying dumbbell Extensions
Super set Standing EZ Curls 3 Sets x 15 reps
Standing Skull Crushers
Super set One arm dumbbell Preacher Curl 3 Sets x 15 reps
One arm dumbbell Extension
Superset Rope Extentions 4 x 20 Reps
Cable Curls 4 x 20 Reps
Cardio 30 Mins HIIT 45 Mins Incline walk / Stepper

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