New Year,New You (WEIGHTS)

The Body Transformation Workout Difficulty level: Advanced Muscles involved: Total body\ Focus: Fat loss Duration: 60 minutes Overview Take a hard look in the mirror. See the reflection starring back at you? All of that is about to change. You're about to begin a workout that has repeatedly changed any type of body, regardless of whether you have 100 pounds to lose or 10. Consider this the fat-loss formula for the image you desire to see. How to do this workout? Perform this workout three times per week resting a day between each session. For instance, you'd train on Monday, Wednesday, and Friday. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between Weekly routine DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest CIRCUIT SETS REPS/TIME REST (S) 1A Barbell bench press 4 6 30 1B Incline dumbbell bench press 3 10 30 1C Dumbbell shoulder press 3 8 30 1D Cable lying triceps extension 3 10 30 1E Barbell rollout 3 10 30 1F Plank 3 30 s 90 CIRCUIT SETS REPS/TIME REST (S) 2A 45-degree plank 3 5 30 2B Dumbbell row 3 10 30 2C Face pull 3 15 30 2D Wide-grip lat pulldown 3 8 30 2E Barbell biceps curl 3 12 30 2F One-arm burpee 3 5-8 90 ** - as many as possible; @ - each side