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INTEGRATIVE WEIGHT LOSS SYSTEM WORKOUTS

HYPERTROPHY 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 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


Cable One Arm Lateral Raises

Notes:

***Make sure to take a second pause at the top.

  • 4 Sets
  • 10 Reps 
  • 110 Tempo
  • 45 sec rest between each set 

Fix Bar Bend Over Row

Notes:

***Make sure to squeeze your back while keeping the shoulders down. 

  • 4 Sets
  • 10 Reps 
  • 110 Tempo
  • 60 sec rest between each set 

Barbell Bench Press 

Notes:

***Keep feet flat on the ground and the chest open. 

  • 4 Sets
  • 10 Reps
  • XXX Tempo
  • 60 sec rest between each set

Cable Lats Pull Down

Notes:

***Make sure to squeeze your back.

  • 4 Sets
  • 10 Reps 
  • XXX Tempo
  • 60 sec rest between each set 

Bend Over Dumbbell Lateral Raises

Notes:

Bend Over Dumbbell Lateral Raises.

  • 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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