INTEGRATIVE WEIGHT LOSS SYSTEM WORKOUTS
ENDURANCE PHASE
Upper Body Workout Two
Dynamic Warm Up
Movements:
This warm up is a circuit so perform each movement back to back, no rest in between movements. Take 45 second rest after each set.
- Row Machine = 1 set x 10 minutes total time
- Resistance Band Pull Apart (2 sets x 10 Reps).
- Resistance One Arm Band Row (2 sets x 8 Reps each arm).
- Inchworms (2 sets x 8 Reps).
- Bodyweight Russian Twist (2 sets x 15 Reps Per Side).
Resistance Training
Dumbbell Over Head Press & Pike Push Ups
Notes:
*** Superset***
Dumbbell Over Head Press
- 4 Sets
- 10 Reps
- 202 Tempo
- 0 sec rest
Pike Push Ups
- 4 Sets
- 30 sec Reps
- XXX Tempo
- 45 sec rest
Cable Chest Press & Bodyweight Push-Ups
Notes:
*** Superset***
Cable Chest Press
- 4 Sets
- 10 Reps Per Side
- 202 Tempo
- 0 sec rest
Bodyweight Push-Ups
- 4 Sets
- 30 sec Reps
- XXX Tempo
- 45 sec rest
Cable Face Pull & 30 Degrees Y Raises
Notes:
***Superset. Use a bench for Y raises.***
Cable Face Pull
- 4 Sets
- 10 Reps
- 202 Tempo
- 0 sec rest
30 degree Y raises
- 4 Sets
- 10 Reps
- 421 Tempo
- 45 sec rest
Strait Arm Pull Down & Assisted Pull-Ups
Notes:
*** Superset***
Strait Arm Pull Down
- 4 Sets
- 10 Reps
- 202 Tempo
- 0 sec rest
Assisted Pull-Ups
- 4 Sets
- 10 Reps
- XXX Tempo
- 45 sec rest
Rope Cable Bicep Curls & Rope Cable Tricep Extensions
Notes:
*** Superset***
Rope Cable Bicep Curls
- 3 Sets
- 10 Reps
- 202 Tempo
- 0 sec rest
Rope Cable Tricep Extension
- 3 Sets
- 10 Reps
- 202 Tempo
- 45 sec rest
Post Workout Cardio
Notes
You can use any machine that you prefer for cardio such as row, bike, treadmill... as long as you keep your heart rate in the recommended zone.
- 30 minutes minimum time
- Hearth Rate: Zone 3
- Incline level 3 (If using a treadmill)
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