17th Fast Fat Loss workout Session. Decided to change things up a bit. My workouts are changing to allow for an increase to the number of excersizes, and adding some running sprints. I’m going to break up some of the HIIT program and move select excersizes into a second excersize day. Blasted thru Monday’s routine the rest of the new routine will look something along these lines:
Monday
DB Romanian Deadlift to Split Snatch (plus lunge) with 20 lbs db weights 4 sets of 5 reps
Bent Over Row - Back Extension Hybrid
using Olympic bar 135lbs 4 sets of 5 reps
Dynamic Lunge plus shoulder press with 10 lbs db 4 sets of 5 reps
4 x 20 squat jumps; 20s squats; 20s squat and hold 4 sets of 5 for each
Tabata bike sprints:
Pedal hard for 20s followed by 10s of easy pedaling (4 minutes). Pedal easy for 5 minutes then (4 minutes) of the 20s:10s cycle.
Deadlifts 4 sets of 5 reps at 135 lbs
Waterbury DB Row 4 sets of 5 reps using 25 lbs db
Kettlebell swings total of 80 using 18 lbs
Tuesday
Morning
Warm up walk 1/2 mile
Sprints 8 20 yard sprints at 50%
8 40 yards at 70%
8 40 yards at 90%
Evening
Bench Press 135 lbs 4 sets of 5 reps
Front squats using Olympic Bar only (until form and balance get better) 4 sets of 5 reps
Back squats using Olympic Bar only 4 sets of 5 reps
Floor db press 50 lbs 4 sets of 5 reps
Biceps 50 lb db 4 sets of 10 reps
Triceps 50 lb db 4 sets of 5 reps
Wednesday
DB Romanian Deadlift to Split Snatch (plus lunge) with 20 lbs db weights 4 sets of 5 reps
Bent Over Row - Back Extension Hybrid
using Olympic bar 135lbs 4 sets of 5 reps
Dynamic Lunge plus shoulder press with 10 lbs db 4 sets of 5 reps
4 x 20 squat jumps; 20s squats; 20s squat and hold 4 sets of 5 for each
Tabata bike sprints:
Pedal hard for 20s followed by 10s of easy pedaling (4 minutes). Pedal easy for 5 minutes then (4 minutes) of the 20s:10s cycle.
Deadlifts 4 sets of 5 reps at 135 lbs
Waterbury DB Row 4 sets of 5 reps using 25 lbs db
Kettlebell swings total of 80 using 18 lbs
Thursday
Morning
Warm up walk 1/2 mile
Sprints 8 20 yard sprints at 50%
8 40 yards at 70%
8 40 yards at 90%
Evening
Bench Press 135 lbs 4 sets of 5 reps
Front squats using Olympic Bar only (until form and balance get better) 4 sets of 5 reps
Back squats using Olympic Bar only 4 sets of 5 reps
Floor db press 50 lbs 4 sets of 5 reps
Biceps 50 lb db 4 sets of 10 reps
Triceps 50 lb db 4 sets of 5 reps
Friday
DB Romanian Deadlift to Split Snatch (plus lunge) with 20 lbs db weights 4 sets of 5 reps
Bent Over Row - Back Extension Hybrid
using Olympic bar 135lbs 4 sets of 5 reps
Dynamic Lunge plus shoulder press with 10 lbs db 4 sets of 5 reps
4 x 20 squat jumps; 20s squats; 20s squat and hold 4 sets of 5 for each
Tabata bike sprints:
Pedal hard for 20s followed by 10s of easy pedaling (4 minutes). Pedal easy for 5 minutes then (4 minutes) of the 20s:10s cycle.
Deadlifts 4 sets of 5 reps at 135 lbs
Waterbury DB Row 4 sets of 5 reps using 25 lbs db
Kettlebell swings total of 80 using 18 lbs
Saturdays
Tabata bike HIIT 20 minutes
Bench Press 135 lbs 4 sets of 5 reps
Front squats using Olympic Bar only (until form and balance get better) 4 sets of 5 reps
Back squats using Olympic Bar only 4 sets of 5 reps
Floor db press 50 lbs 4 sets of 5 reps
Biceps 50 lb db 4 sets of 10 reps
Triceps 50 lb db 4 sets of 5 reps