INTEGRATIVE WEIGHT LOSS SYSTEM WORKOUTS
HYPERTROPHY 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 6 minutes total time
- Resistance Band Pull Apart (2 sets x 10 Reps).
- Resistance One Arm Band Row (2 sets x 8 Reps each arm).
- Russian Twist with Plate (2 sets x 10 Reps Per Side).
- High to Low Plank (2 sets x 10 Reps).
Resistance Training
Minimal Assisted Pull Ups
Notes:
***Make sure to take a 2 second pause at the top.
- 4 Sets
- 6 Reps
- 120 Tempo
- 45 sec rest between each set
65 Degrees Dumbbell Press
Notes:
***Keep feet flat on the ground and chest open.
- 4 Sets
- 10 Reps
- 011 Tempo
- 60 sec rest between each set
30 Degrees YTI Raises
Notes:
***Use a bench and make sure to control the movement while keeping the shoulders down. Keep a straight spine and keep your shoulders down. Squeeze your back.
- 4 Sets
- 8 Reps Each Letter
- 110 Tempo
- 60 sec rest between each set
Leaning One Arm Dumbbell Lateral Raises
Notes:
Use a dumbbell and control the movement.
- 4 Sets
- 10 Reps
- 010 Tempo
- 45 sec rest between each set
One Arm Dumbbell Row
Notes:
Use a dumbbell and control the movement.
- 4 Sets
- 10 Reps
- 010 Tempo
- 60 sec rest
Cable Bicep Curls
Notes:
***Keep your elbows in front of your body.
- 3 Sets
- 15 Reps
- 020 Tempo
- 45 sec rest between each set
Straight Bar Cable Tricep Extensions
Notes:
Straight Bar Cable Tricep Extensions
- 3 Sets
- 15 Reps
- 020 Tempo
- 45 sec rest between each set
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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