Okay guys and gals, here's the final phase. For those who've stuck with the eating and training plan since Day 1, I applaud you. You should be noticeably leaner at this point. Keep taking Hot-Rox as prescribed. Stretching also remains the same.
Day 1
- Circuits: 4
- Reps: 8 – Eight on each side without alternating, 16 total reps. In other words, perform 8 shoulder presses with your right arm, then perform 8 shoulder presses with your left arm.
- Load: 8-9RM (Your 8-9RM will decrease with each circuit.)
- A1: Lunge
- Rest 15 sec.
- A2: 1-Arm Dumbbell Shoulder Press
- Note: Alternate arms between reps
- Rest 15 sec.
- A3: 1 Leg Dumbbell Deadlift
- Rest 15 sec.
- A4: 1 Arm Bentover Row
- Rest 15 sec.
- A5: Dumbbell Bench Press
- Rest 1 min. and repeat 3 more times
- Wall Sits
- Sets: 3
Duration: As long as possible - Rest: 90 sec.
- Note: Stand with your back against the wall with your feet out away from the wall, shoulder-width apart. Squat down so your knee joint is at 90 degrees when your thighs are parallel to the floor. Hold that position without placing your hands on your thighs.
- Cycle Sprints
- Duration: 2 min.
- Note: Jump on an exercise bike and cycle as hard as you can for 2 min. Your RPMs should be around 40-60 (any more than 60 and the resistance is too light). When the 2 min. is up, jump off and walk around for a few minutes to allow yourself to recover.
- Stretching
Day 2
- 15 minutes of running
- Note: Run backward for the first 7 and a half minutes; run forward for the last half. Do each phase as fast as possible.
- Stretching
Day 3
- Circuits: 6
- Reps: 4
- Load: 4RM (Your 4RM will decrease with each circuit.)
- A1: Power Cleans
- Rest 30 sec.
- A2: Dips or Decline Bench Press
- Rest 30 sec.
- A3: Front Squat or Hack Squat
- Rest 30 sec.
- A4: Chin-ups or Pulldowns with palms up
- Rest 30 sec. and repeat 5 more times
- Cycle Sprints
- Duration: 2 min.
- Note: Jump on an exercise bike and cycle as hard as you can for 2 min. Your RPMs should be around 40-60. When the 2 min. is up, jump off and walk around for a few minutes.
- Stretching
Day 4
- Same as Day 2 for 16 minutes (8 for each phase)
- Stretching
Day 5
- Circuits: 3
- Reps: 15
- Load: 15RM (This 15RM will decrease with each circuit.)
- A1: BB Deadlift
- Rest 45 sec.
- A2: BB Back Squat
- Rest 45 sec.
- A3: Hack Squat
- Rest 90 sec. and repeat twice more
- B1: Military Press (Dumbbell or BB)
- Rest 30 sec.
- B2: Bench Press (Dumbbell or BB)
- Rest 30 sec.
- B3: Dips or Decline Press (Dumbbell or BB)
- Rest 1 min. and repeat twice more
- C1: Chins or Pulldowns w/palms up
- Rest 30 sec.
- C2: Seated Row w/palms up
- Rest 30 sec.
- C3: Straight Arm Lat Pulldown or Dumbbell Pullovers
- Rest 1 min. and repeat twice more
- Stretching
Day 6
- Bike or Running Sprints
- Work: Rest Ratio – Sprint for 45 sec., walk or cycle lightly for 75 sec.
- Duration: 16 minutes
Day 7
Off
Day 8
Add one rep to each set with the same load. Add 10 sec. to wall sits and cycle sprints.
Day 9
Add 2 minutes
Day 10
Decrease each rest period by 5s (25s each). Add 10 sec. to cycle sprints.
Day 11
Add 2 minutes
Day 12
Decrease each rest period by 5 sec.
Day 13
Add 2 minutes
Day 14
You're finished!
Thanks for partaking in this fat-burning adventure! Be sure to post your results with comments once you finish the program!