The 4 week Lean and Sculpt Workout Workout Summary Workout Description
Download - Fightline Diet
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MONDAY WEEK 1<br />
A.M. 25 MINS CARDIO<br />
P.M. UPPER CHEST & ABS<br />
Exercise Working Sets Rest between Sets<br />
Incline Barbell Press<br />
Super setted with Incline<br />
Dumbbell Fly<br />
Incline Machine Press<br />
Super setted with Incline<br />
Press Ups<br />
warm up of 15 reps press &<br />
15 reps fly.<br />
3 sets of 10 for both the above.<br />
1 x AMAP <strong>and</strong> AMAP.<br />
1 x warm up<br />
3 x 10 <strong>and</strong> AMAP<br />
1 x AMAP <strong>and</strong> AMAP<br />
No rest between super set,<br />
exercise 1 min, rest between sets<br />
No rest between super set,<br />
exercise 1 min, rest between sets<br />
Cross Overs to top of chest<br />
(upper concentration)<br />
super setted with Press Ups<br />
Hanging Legs Raises/ Incline<br />
Sit Ups / Strict Lying Crunches<br />
(Tri Set)<br />
4 x 10-15 cross overs <strong>and</strong> then<br />
4 x 20 press ups<br />
4 x AMAP x AMAP<br />
x AMAP<br />
(e.g. 4 x each exercise)<br />
No rest between super set,<br />
exercise 1 min, rest between sets<br />
No rest between super set,<br />
exercise 1 min, rest between sets<br />
TUESDAY WEEK 1<br />
A.M. 30 MINS CARDIO<br />
P.M. BACK/BICEP FUSED ABS<br />
Exercise Working Sets Rest between Sets<br />
Wide Grip Chins super set<br />
With Machine Bar Curls<br />
Machine or Barbell Rows<br />
Super set with Kettlebell<br />
Concentration Curls (one arm)<br />
warm up of 15 grip chins &<br />
15 curls<br />
3 sets of 10 for both the above.<br />
4 sets of 10-15 rows<br />
plus 4 sets of 10 curls<br />
No rest between super set,<br />
exercise 1 min, rest between sets<br />
No rest between super set,<br />
exercise 1 min, rest between sets<br />
Reverse Grip Pull Downs<br />
Super set with Hammer Curls<br />
4 sets of 10-15 reverse grips<br />
plus 4 sets of 10 hammer curls<br />
No rest between super set,<br />
exercise 1 min, rest between sets<br />
Close Grip Seated Rows<br />
Super set with Preacher Curls<br />
3 sets of 10 for each exercise No rest between super set,<br />
exercise 1 min, rest between sets<br />
Hanging Legs Raises/ Incline<br />
Sit Ups / Strict Lying Crunches<br />
(Tri Set)<br />
4 x AMAP x AMAP<br />
x AMAP<br />
(e.g. 4 x each exercise)<br />
No rest between super set,<br />
exercise 1 min, rest between sets