FitnessRx Ultimate Muscle, Fat-loss Workout

A Scientific Approach

Ultimate Muscle, Fat-loss Workout

General instructions
1. This is a split routine that works a different body part every other day. Train with weights first if you also do aerobics (see FitnessRx Ultimate Cardio, Fat-loss Workout). Rest two days a week to avoid overtraining.
2. Exercises in each workout are arranged in supersets. Do one set of 12 repetitions for each exercise in the pair; then, do a drop set and assisted reps to failure for a second set of each exercise in the pair. Don’t rest between exercises in each pair or between the first set (12 reps) and the drop set. Rest less than one minute between each superset (exercise pair). The idea behind this workout is to cause maximum metabolic stress.
3. Example of a drop set for the bench press (135 pounds for 12 repetitions on first set): 135 x max reps; 125 x max reps; 115 x max reps; 105 x max reps; 95 x max reps, continue to exhaustion with no rest between sets.

Day 1: Chest, Shoulders and Back

Exercise Sets, reps, time
Bench presses 1 set, 12 repetitions
Lat pulls 1 set, 12 repetitions
Rest Less than 1 minute
Bench presses Drop set and assisted reps to failure
Lat pulls Drop set and assisted reps to failure
Rest 3 to 5 minutes
Shoulder presses 1 set, 12 repetitions
Barbell rows 1 set, 12 repetitions
Rest Less than 1 minute
Shoulder presses Drop set and assisted reps to failure
Barbell rows Drop set and assisted reps to failure
Rest 3-5 minutes
Front raises 1 set, 12 repetitions
Side raises 1 set, 12 repetitions
Rear raises 1 set, 12 repetitions
Rest 2 minutes
Front raises Drop set and assisted reps to failure
Side raises Drop set and assisted reps to failure
Rear raises Drop set and assisted reps to failure
Rest 10 to 30 minutes
Abdominal curls 3 sets, 20 repetitions
Aerobics (e.g., treadmill, elliptical trainer, stationary bike, jogging) 60 minutes

 

Day 2: Aerobics and Interval Training

Day 3: Arms

Exercise Sets, reps, time
Alternating incline dumbbell curls 1 set, 12 repetitions
Skull-crushers 1 set, 12 repetitions
Rest Less than 1 minute
Alternating incline dumbbell curls Drop set and assisted reps to failure
Skull-crushers Drop set and assisted reps to failure
Rest 3 to 5 minutes
Preacher curls 1 set, 12 repetitions
Triceps extensions 1 set, 12 repetitions
Rest Less than 1 minute
Preacher curls Drop set and assisted reps to failure
Triceps extensions Drop set and assisted reps to failure
Rest 10 to 30 minutes
Abdominal curls 3 sets, 20 repetitions
Aerobics (e.g., treadmill, elliptical trainer, stationary bike, jogging) 60 minutes

 

Day 4: Rest

Day 5: Lower Body

Exercise Sets, reps, time
Squats 1 set, 12 repetitions
Deadlifts 1 set, 12 repetitions
Rest Less than 1 minute
Squats Drop set and assisted reps to failure
Deadlifts Drop set and assisted reps to failure
Rest 3 to 5 minutes
Knee extensions 1 set, 12 repetitions
Leg curls 1 set, 12 repetitions
Rest Less than 1 minute
Knee extensions Drop set and assisted reps to failure
Leg curls Drop set and assisted reps to failure
Rest 10 to 30 minutes
Abdominal curls 3 sets, 20 repetitions
Aerobics (e.g., treadmill, elliptical trainer, stationary bike, jogging) 60 minutes

 

Day 6: Aerobics and Interval Training

Day 7: Rest

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