Trojan CHALLENGER 140 - INTERMEDIATE WEIGHT LOSS WORKOUT

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6.3WEIGHTLOSSWORKOUT
CHALLENGER140INTERMEDIATEWEIGHTLOSSWORKOUT
45minutes4daysaweek. Intensity:high  Dothisprogramfor6-8weeksthenmoveontotheadvancedprogram DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/   GROUP    EXERCISEEXECUTION Back,shoulders&cheststretching As warm up
Day1 Reversegriplatpulldowns Back 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachsettempo1:0:1  Burpie’s Fullbody, 4 15  Supersetwithabove.Jumpashighaspossible cardio  SeatedPecdeck Chest 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1  Burpie’s Fullbody, 4 15  Supersetwithabove.Jumpashighaspossible cardio  Seatedchestpress Chest 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachsettempo1:0:1 Rest day
Hamstring,quad&fulllegstretching
As warm up
Day3 Seatedlegextensions Legs 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachsettempo1:0:1  Highkneeskipping Cardio,legs 4 1min. Alternatinglegskipping Supersetwithaboveexercise  Standingsingleleghamstringcurls Legs 4eachleg 25-30 50%ofmax.Weightshouldallowminimunof25reps Doleftandrightlegbeforesupersetting       withskipping  Highkneeskipping Cardio,legs 4 1min. Alternatinglegskipping Supersetwithaboveexercise  Cablefrontsquats Legs 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachsettempo1:0:1 REST DAY
Tricep,Shoulders,&bicepsstretching
As warm up
Day5 Reversegriptriceppushdowns Arms 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1  Burpie’s Fullbody, 4 15  Supersetwithabove.Jumpashighaspossible cardio  Triceppushdowns Arms 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1  Burpie’s Fullbody, 4 15  Supersetwithabove.Jumpashighaspossible cardio  Seatedtriceppress Arms 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1 REST DAY Shoulders,back&bicepsstretching As warm up Day7 Straightarmlatpullbacks Back 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1  Highkneeskipping Cardio,legs 4 1min. Alternatinglegskipping Supersetwithaboveexercise  Widegriplatpulldowns Back 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1  Highkneeskipping Cardio,legs 4 1min. Alternatinglegskipping Supersetwithaboveexercise  SeatedPecdeck Chest 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1