T Nation

Afterburn For Weight Loss


#1

Just wondering what peoples opinions are on Cosgrove's Afterburn Program for Weight Loss. trying to lean up and just seeing if anyone has completed it and if it was effective. below is just the program for the first four weeks incase no one has read it.

day one
Order Exercise Sets Reps Tempo Rest
A1 Squat 2-3 20 221 60s
A2 T-push ups 2-3 8 each 221 60s
B1 Step Up 2-3 20 each 211 60s
B2 Seated Row to neck 2-3 20 221 60s
C1 SHELC 2-3 20 212 60s
C2 Swiss Ball Crunch 2-3 20 212 60s

Day Two
Order Exercise Sets Reps Tempo Rest
A1 Deadlift 2-3 20 221 60s
A2 DB Military 2-3 20 221 60s
B1 Bulgarian Split Squat 2-3 20 each 211 60s
B2 DB Pullover 2-3 20 221 60s
C1 Hip thigh extension 2-3 20 each 212 60s
C2 Prone jackknife 2-3 10 222 60s
D Prone cobra 1 1 1-60-1 ----

Note:


#2

I wouldn't deadlift/ bulg spilt squat the day right after the squatting, put at least one day of rest in, but everything else if done at tempo seems good just be careful with how fast you work, because you don't want to tear anything. If you want to get a burn in your legs on the second day try an HIIT on a stationary bike.