Boost your intensity in the gym with this supersets workout and burn more fat to reveal those abs and show off your body at the beach this May.
Split:
Day 1 : Chest and Back
Day 2 : Cardio
Day 3 : Legs
Day 4 : Shoulders, Abs and Cardio
Day 5 : Rest
Day 6 : Biceps, Triceps and Cardio
Day 7 : Rest
Day 1 : Chest and Back
Superset 1:
Bench Press (4 sets of 10)
Lat Pulldowns (4 sets of 10)
Superset 2:
Incline Dumbbell Press (3 sets of 15)
Dumbbell Rowing (3 sets of 12)
Superset 3:
Push Ups (2 sets to failure)
Cable Rowing (2 sets of 40 reps each)
Day 2 : Cardio
You may incorporate any form of cardio of your choice. Ideally, High Intensity Interval Training should be incorporated for efficient fat loss and to minimise muscle loss.
A good cardio workout involving jogging would look somewhat like this:
1 minute running and 2 minutes power walking, repeat 6-8 times for a total of 20-25 minutes
This form of cardio is known as HIIT (High Intensity Interval Training) and has many benefits, most noticeably, less muscle loss and better recovery from weight training.
Day 3 : Legs
Squats (4 sets of 15)
Walking Lunges (3 sets of 20 steps on each side)
Superset
Leg Extensions (3 sets of 15)
Hamstring Curls (3 sets of 15)
Calves – Seated Calf Raises (3 sets of 12)
Day 4 : Shoulders, Abs and Cardio
Overhead Dumbbell Press (4 sets of 12 reps)
Side Laterals (3 sets of 15 reps)
Bent over Laterals/Reverse Flys (3 sets of 12 reps)
Dumbbell Shrugs (3 sets of 10 reps)
Crunches (3 sets of 20 reps)
Hanging Leg Raises (3 sets of 20 reps)
Cable Woodchopper (3 sets of 20 reps)
20 minutes cardio of any form. Try to incorporate a soothing and relaxing form of cardio such as swimming at least once a week.
Day 5 : Rest
Day 6 : Biceps, Triceps and Cardio
Superset 1
Dumbbell Curls (3 sets of 10 reps)
Narrow Grip Benchpress (3 sets of 10 reps)
Superset 2
Preacher Curls (3 sets of 15 reps)
Cable Tricep Pushdowns (3 sets of 15 reps)
Superset 3
Concentration Curls (3 sets of 15 reps)
Single Arm Reverse Grip Pushdowns (3 sets of 15 reps)
15 minutes cardio of any form.
