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MORE MUSCLE, LESS FAT WORKOUT PROGRAMCreated by kingd1969
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Summary
4 Workouts / 28 Exercises
4% Cardio / 96% Strength Training
Latest Exercisers
Workout Program Description
MEANT AS AN ASS KICKING, WEEK-LONG WORKOUT PLAN. CANNOT SHOW SUPERSETS, BUT YOU SHOULD GROUP INTO SUPERSETS WHENEVER POSSIBLE... See notes below.
ALWAYS PICK GOOD FORM OVER HEAVIER WEIGHT. BAD FORM= MORE INJURIES= LESS WORKING OUT!!!
Over time, weight should steadily increase. Reduce reps to 10/8/6 or 8/6/5 and/or increase sets to build strength.
Boost endurance by increasing the sets to 4 o...
Workouts
Davez More Muscle, Less Fat Workout (MONDAY)
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Power Snatch 3 sets: 12 reps, 10 reps, 8 reps The bar is pulled in the same way as in the classical snatch. The legs are bent somewhat to catch the bar overhead. In other words, take it from the ground to overhead in one movement. |
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T-Bar Row - Standing 3 sets: 12 reps, 10 reps, 8 reps Straddle a T-bar rowing machine with your feet firmly on the ground. Using a narrow grip, hold the bar slightly off the ground so your back is straight and not hunched. Lift the bar up toward your bod... |
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Bench Press - Dumbbell, Flat 3 sets: 12 reps, 10 reps, 8 reps Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa... |
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Bench Press - Dumbbells, Inclined 3 sets: 12 reps, 10 reps, 8 reps Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p... |
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Bench Press - Barbell, Declined 3 sets: 12 reps, 10 reps, 8 reps Lie on a decline bench, hold barbell about 6" wider than shoulder width. Lower bar to about 3" below nipples. Raise bar all the way up while keeping your elbows out and your chest high. Lower weight w... |
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Pullups - V-Bar 3 sets: 12 reps, 10 reps, 8 reps Place a V-Bar attachment over a pullup bar. Hold the handles with both hands with your palms in. Pull yourself up and try to touch your chin to the bar. Slowly return to the starting position with you... |
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Dips - Chest Version 3 sets: 12 reps, 10 reps, 8 reps Same as the Triceps Version, except you are leaning forward, which works more of the lower chest. Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows ... |
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Back Extensions 3 sets: 12 reps, 10 reps, 8 reps Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for yo... |
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ASSORTED AB EXERCISES 1 set: 20 reps CRUNCHES/SIT-UPs/ ETC. |
Latest Users
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scottneve |
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ambj1994A M from United States |
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rishitRishit Mehta from Ahmedabad, Gujarat |
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mmoshermatthew mosher from Tonawanda, New York (Buffalo Athletic Club) |
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byron555Byron Villalobos from Costa Rica (Alajuela) |
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megafanGym Nee from Foothill Ranch, California (24 Hours) |
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sscott2378Stephen Scott from Aurora, Illinois (Home) |
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arvindarvind agarwal from allahabad, Uttar Pradesh |
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