The following workout is my pre-photo shoot workout (4 weeks out from my photo shoot). This is a great plateau breaker and awesome heart-pumping workout focusing on fat burning and lean muscle. It’s definitely not a beginners workout, but is great for intermediate and upwards.
The awesome part about this is that it also reduces your resistance workout time substancially. Which is always a plus, right? 🙂
As you can see I’m using Giant Sets. Using four or more exercises back-to-back with no rest in between.
Here’s an example:
Giant Set
(4+ exercises performed directly after each other)
Exercise 1 = 10 reps
no rest, straight onto…
Exercise 2 = 10 reps
no rest, straight onto…
Exercise 3 = 10 reps
no rest, straight onto…
Exercise 4 = 10 reps
rest for 90 to 120 seconds
Exercise 1 = 8 reps
no rest, straight onto…
Exercise 2 = 8 reps
no rest, straight onto…
Exercise 3 = 8 reps
no rest, straight onto…
Exercise 4 = 8 reps
rest for 90 to 120 seconds
Exercise 1 = 6 reps
no rest, straight onto…
Exercise 2 = 6 reps
no rest, straight onto…
Exercise 3 = 6 reps
no rest, straight onto…
Exercise 4 = 6 reps
rest for 90 to 120 seconds
As you can see for many of the exercises we’re using 10, 8 then 6 reps. Which means your weights will get heavier with each set of the Giant Set. Make sure you keep correct technique and form. If you can’t perform the exercise properly then your weights are too heavy. The exercises that require different reps to this, there is a note next to the exercise.
Okey dokey… let’s get cracking!
Monday – Shoulders and Cardio
Warm Up For 5 mins
3 x Giant Sets – Using the Above instructions
Shoulder Pike Press (only perform as many reps as you safely can)
Dumbbell Upright Rows
Dumbbell Lateral Raises
Dumbbell Rear Lateral Raises
25 mins low intensity cardio (moderate to challenging pace) directly after your workout
Cooldown for 5 mins
then into
Stretches
Tuesday – Legs
Warm Up for 5 mins
3 x Giant Sets – Using the Above instructions
Plie` Squat
Dumbbell Stiff Legged Deadlift
Stationary Lunge (perform 10, 8, 6, reps on each leg)
Bench Side Step-Up with Knee Up (perform 10, 8, 6, reps on each leg)
3 x Fitball Glute Bridge (hold at top of movement for a count of 3) – (perform as many reps as you safely can)
Cooldown for 5 mins
then into
Stretches
Wednesday – OFF
One of the following Kick Fat’s Butt Cardio Workouts
and
Full body stretches (choose and perform a stretch for each body part)
Thursday – Abs, Lower Back and Cardio
Warm Up for 5 mins
3 x Giant Sets performing 10-15 reps for each exercise in each set
Fitball Ab Crunch
Fitball Pass Over
Fitball Pull-In
Leg Circles
Oblique Stabilization Hold on Feet
3 x 10-15 reps of Superman – Level 2
25 mins low intensity cardio (moderate to challenging pace) directly after your workout
Cooldown for 5 mins
then into
Stretches
Friday – Upper Body and Cardio
Warm Up for 5 mins
3 x Giant Sets – Using the Above instructions
Assisted Pull-ups (only perform as many reps as you safely can)
Smith Machine Inverted Row (only perform as many reps as you safely can)
Either Bench Push-Ups or Knee Push Ups or Push-ups From Toes (only perform as many reps as you safely can)
Bicep Curl
Tricep Dips (only perform as many reps as you safely can)
15 mins of cardio doing 1 minute high intensity and 3 mins lower but challenging pace.
Cooldown for 5 mins
then into
Stretches
Saturday – Legs
Warm Up for 5 mins
3 x Giant Sets – Using the Above instructions
Walking Lunge (perform 10, 8, 6, reps on each leg)
Pistol Bench Squat With Medicine Ball (perform 10, 8, 6, reps on each leg)
Plyometric Jump Squat With Medicine Ball
Lateral Bench Hop Overs (perform as many reps as you safely can)
Frog Butt Booster (hold at top of movement for a count of 3, before lowering your legs) – (perform as many reps as you safely can)
3 x Standing Calf Raises on Adjustable Bench.. 1 x set of 12 reps, 1 x set of 10 reps, 1 x set of 8 reps
Cooldown for 5 mins
then into
Stretches
Sunday – OFF
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