Trojan CHALLENGER 140 - Page 20

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6.3WEIGHTLOSSWORKOUT
CHALLENGER140ADVANCEDWEIGHTLOSSWORKOUT(CONT.)
60minutes6daysaweek. Intensity:untilfailure  Dothisprogramfor10-12weeks DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/   GROUP    EXERCISEEXECUTION Tricepandbicepstretching As warm up Day4 Burpie’s FullBody,
cardio 3 30 30 sec rest between each set tempo 1:0:1
 Seatedtriceppress Arms 4 25-30 60%ofmax.Weightshouldallowminimunof25reps Supersetwithaboveexercise  Burpie’s FullBody,
cardio 3 30 30 sec rest between each set tempo 1:0:1
 Triceppushdowns Arms 4 25-30 60%ofmax.Weightshouldallowminimunof25reps Supersetwithaboveexercise  Burpie’s FullBody,
cardio 3 30  30secrestbetweeneachset;tempo1:0:1
 Reversegriptriceppushdowns Arms 4 25-30 60%ofmax.Weightshouldallowminimunof25reps Supersetwithaboveexercise Hamstring,quad,fulllegstretching As warm up Day5 Seatedlegextensions Legs 3 25-30 60%ofmax.Weightshouldallowminimunof25reps 30secrestbetweeneachsettempo1:0:1 Floor/mat crunches Abs 3 30 As many as you can do in 1 min  Standingsingleleghamstringcurls Legs 3eachleg 25-30 60%ofmax.Weightshouldallowminimunof25reps Supersetted Floor/mat crunches Abs 3 30 As many as you can do in 1 min  Bodyweightsquats Legs 4 25-30 60%ofmax.Weightshouldallowminimunof25reps 30secrestbetweeneachset;tempo1:0:1 Floor/mat crunches Abs 3 30 As many as you can do in 1 min  Bodyweightclaveraises Legs 4 25-30 60%ofmax.Weightshouldallowminimunof25reps Supersetted Shoulders,back,biceps,chest
stretching As warm up
Day6 Closegriplatpulldowns Back&arms 4 25-30 60%ofmax.Weightshouldallowminimunof25reps 30secrestbetweeneachsettempo1:0:1  Highkneeskipping Cardio,legs 3 1min alternatinglegskipping Asmanyasyoucandoin1min  Seatedtriceppress Arms 4 25-30 60%ofmax.Weightshouldallowminimunof25reps Supersetted  Highkneeskipping Cardio,legs 3 1min alternatinglegskipping Asmanyasyoucandoin1min  Seatedpecdec Shoulders 4 25-30 60%ofmax.Weightshouldallowminimunof25reps 30secrestbetweeneachset;tempo1:0:1  Highkneeskipping Cardio,legs 3 1min alternatinglegskipping