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The Challenge ProgramCreated by Rugbyref
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Summary
9 Workouts / 35 Exercises
15% Cardio / 85% Strength Training
Latest Exercisers
Workout Program Description
The Fat Loss Program works on the theory that optimal weight loss is achieved with a combination of weight training, as well as cardiovascular sessions. Weight training allows an increase in lean muscle growth, which in turn requires more energy for the support of this lean muscle. This therefore speeds up the metabolism and the ability of the body to use fat for energy. During weight training we use higher repetitions, lighter weights and little rest to further simulate card...
Workouts
TS1 - Legs and lower back
Description
Monday workout. Focused on the legs and lower back.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Lunges - Dumbbell 4 sets: 20 reps, 20 reps, 20 reps, 20 reps Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you ... |
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Squats - Barbell 3 sets: 10 reps, 10 reps, 10 reps Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes... |
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Leg Curls - Lying 3 sets: 12 reps, 12 reps, 12 reps Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the b... |
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Leg Extensions 3 sets: 3 reps, 3 reps, 3 reps Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowes... |
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Thigh Abductor 3 sets: 30 reps, 30 reps, 30 reps The outer thighs are tough to work effectively, and the abductor machine is a welcome addition for both body-sculptors and serious bodybuilders alike. Angles are crucial in getting the most out of thi... |
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Back Extensions 2 sets: 10 reps, 10 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... |
Latest Users
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doggystarz |
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netdemonfrom South Africa |
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kerikay |
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I12bslimfrom United States |
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MMoor10from United States |
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Rugbyref |
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