This training routine is a 4 week fat torching routine that if you stick to I can guarantee you WILL totally strip the fat of your body, leaving you with a perfect lean body, this programme will work for anyone who does it, as long as you stick to the training routine and diet strictly, after all its only 4 weeks long.
Its all about will power people just stay away from the cakes and pies for a little while and your going to get great results cheat and they won’t be nearly as good, remember allot of people say diet is 80% of the battle and I have to say I totally agree.
This training routine is a 3 day split over a 6 day week, so you will be training Monday to Saturday, with Sunday as your rest day repeating the training routine twice each week ,also there is a small amount of cardio after each weights session, during your routine you will be lifting heavy weights and minimising your rest periods in between sets, this will cause you to burn huge amounts of calories during and after your workout also reps will be formed fast and explosively as this has also been proven to burn more calories than standard slowness.
4 Week full body workout programme with diet
full body workout programme 1(Monday and Thursday)
Chest:
Explosive press ups: 2 sets of 3-5 reps (each rep is performed explosively so your hands leave the floor).
Smith machine inline bench press throws: 2 sets of 3-5 reps (perform these on a light weight).
Smith machine inline bench press: 2 sets of 8
Dumbbell bench press: 3 sets of 8
Cable crossovers: 3 sets of 10
Shoulders:
smith machine over head throws: 3 sets 3-5 reps (perform these on a light
weight).
smith machine over head: 3 sets of 8
smith machine upright rows: 3 sets of 8
smith machine upright rows: 3 sets of 8
dumbbell lateral raises: 3 sets of 10
bent over lateral raises: 3 sets of 10
barbell shrugs: 3 sets of 8
Triceps:
close grip smith machine press throws: 3 sets of 3-5
smith machine close grip presses: 3 sets of 8
triceps pushdowns: 3 sets of 10
full body workout programme 2 (Tuesday and Friday)
Back:
1 arm cable pulls: 3 sets of 3-5 (perform these on a light weight).
single arm rows: 3sets of 8
seated cable rows: 3 sets of 8
Biceps:
Smith machine curl throws: 3 sets of 3-5 (perform these on a light weight)
smith machine drag curls: 3 sets of 8
incline dumbbell curls: 3 sets of 10
Forearms:
Barbell wrist curls: 3 sets of 10
full body workout programme 3 (Wednesday and Saturday)
legs:
squat jumps: 3 sets of 3-5 (perform these with only your own body weight)
squats: 4 sets of 8
leg press: 3 sets of 8
leg extension: 3 sets of 8
leg curls: 3 sets of 8
Calf’s:
standing calf raises: 3 sets of 12
super set these with
seated calf raises: 3 sets of 12
full body workout programme diet:
Breakfast: 2 whole large eggs, 4 large egg whites, 230g of porridge, handful of blueberries.
Late morning snack: 2 scoops of whey protein, 1 whole wheat muffin, 1tbs of peanut butter.
Lunch: chicken breast, medium sweet potatoes, mixed salad with 1 tablespoon light dressing.
Midday snack: 100g sliced turkey meat, 2 slices wholemeal bread, beef and vegetable soup.
Preworkout snack: 1 scoop whey protein, 2 pieces of fruit.
Post workout snack: 1 scoop whey protein, litre of Gatorade.
Dinner: chicken or fish, cup of brown rice, handful of green beans.
Night time snack: 250g cottage cheese, 2 table spoon of salsa.