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Description

Focuses on higher reps and cardio for leaning/burning fat. This can be split into am/pm workouts. Or if you're bf% is already low, skip the cardio altogether.


Exercises

Set 1: 1 round
Warm Up
10 minutes
Set Up For Bench Press
2 minutes

Set 2: 1 round
Bench Press With Brabell
45 seconds
Recover
1 minute
Bench Press
45 seconds
Recover
1 minute
Bench
45 seconds
Recover
1 min 30 secs
Bench
45 seconds
Set Up For Next Exercise
2 minutes

Set 3: 1 round
Incline Bench Press With Dumbbells.
45 seconds
Recover
1 minute
Incline Bench Press With Dumbbells.
45 seconds
Recover
1 minute
Incline Bench Press With Dumbbells.
45 seconds
Recover
1 min 30 secs
Incline Bench Press With Dumbbells.
45 seconds
Set Up For Next Exercise
2 minutes

Set 4: 4 rounds
Cable Crossovers
1 minute
Recover
1 min 30 secs

Set 5: 1 round
Dips
30 seconds
Recover
1 minute
Dips
30 seconds
Recover
1 min 30 secs
Dips
30 seconds
Recover
1 min 30 secs
Dips
30 seconds
Recover
1 min 30 secs

Set 6: 2 rounds
Skull Crushers
40 seconds
Recover
30 seconds
Rope Tricep Pulldown
40 seconds
Recover
1 min 30 secs

Set 7: 2 rounds
Skullcrushets
40 seconds
Recover
30 seconds
Rope Tricep Pulldown
40 seconds
Recover
1 min 30 secs

Set 8: 1 round
Brisk Walk
2 minutes
Moderate Jog
3 minutes
Sprint!
Sprint!
40 seconds
Recover
1 minute
Sprint!
Sprint!
40 seconds
Recover
1 minute
Sprint
40 seconds
Recover
1 minute
Sprint
40 seconds
Recover
1 minute
Sprint
40 seconds
Recover
1 minute

Set 9: 1 round
Moderate Cardio
15 minutes

Set 10: 3 rounds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
1 minute
Right Half Side Plank
Right Half Side Plank
1 minute
Full Left Side Plank
Full Left Side Plank
1 minute
Recover & Stretch
2 minutes


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