Fat-Burning Diet and Nutrition Guide

Feet-forward Smith-

machine squats* 2 x 10-12

Hyperextensions 2 x 8-10

Leg curls (drop)* 2 x 8(6)

Dumbbell upright rows* 3 x 10-12

Incline one-arm laterals 1 x 8-10

Dumbbell presses* 2 x 8-10

Flat-bench dumbbell presses

(arms close to torso)* 2 x 8-10

Overhead dumbbell

extensions* 1 x 8-10

Kickbacks (drop) 2 x 10(6)

Undergrip pulldowns* 2 x 8-10

Incline curls 1 x 8-10

Cable curls (drop) 2 x 8(6)

Crunches 3 x max

Reverse crunches 1 x max

Phase 2 Workout: Wednesday

Hamstrings, Delts, Triceps, Biceps, Abs

*Do one light warmup set with about 75 percent of the work

weight.

Note: Drop set means to do one set to failure, decrease the

weight, and then immediately do another set to failure.

Exercise, Sets, Reps Poundage