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The 4 week Lean and Sculpt Workout Workout Summary Workout Description

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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

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