INTEGRATIVE WEIGHT LOSS SYSTEM WORKOUTS
ENDURANCE PHASE
Upper Body Workout Four
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
Cable Lats Pulldown & Assisted Pull-Ups
Notes:
*** Superset***
Cable Lats Pulldown
- 4 Sets
- 10 Reps
- 202 Tempo
- 0 sec rest
Assisted Pull-Ups
- 4 Sets
- 10 Reps
- 020 Tempo
- 45 sec rest
Arnold Press & Pike Push-Ups
Notes:
*** Superset***
Arnold Press
- 4 Sets
- 10 Reps Per Side
- 202 Tempo
- 0 sec rest
Pike Push Ups
- 4 Sets
- 10 Reps
- 202 Tempo
- 45 sec rest
Fix Bar Bench Press & Incline Push Ups
Notes:
***Superset***
Fix Bar Bench Press
- 4 Sets
- 10 Reps
- 202 Tempo
- 0 sec rest
Incline Push-Ups - Use Bench or Wall
- 4 Sets
- 10 Reps
- 202 Tempo
- 45 sec rest
Seated Cable Row & Cable Face Pull to Over Head Press
Notes:
*** Superset***
Seated Cable Row - Neutral Grip
- 4 Sets
- 10 Reps
- 202 Tempo
- 0 sec rest
Cable Face Pull to Over Head Press
- 4 Sets
- 10 Reps
- 202 Tempo
- 45 sec rest
45 Degree Incline Curl & Flat Dumbbell Tricep Extension
Notes:
*** Superset***
45 Degree Incline Curl
- 3 Sets
- 10 Reps
- 020 Tempo
- 0 sec rest
Flat Dumbbell Tricep Extension
- 3 Sets
- 10 Reps
- 020 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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