Intensive Fat-Loss Training Split Day 1 07-05-08

Wednesday marked the first day of my new workout routing and split.

ARMS
Bicep BB Buddy Curls

1 2 3 4 5 6 7 8 9 10 (reps)
20 20 20 20 20 17 17 17 17 17 (Kg)

1 2 3 4 5 6 7 8 9 10
20 20 20 20 20 17 17 17 17 15

Buddy curls - I selected a weight that caused me to just about fail after 12 reps normally. Do one rep and then rest for as long as it takes to one rep. Then do two reps and wait for as long as it takes to do two reps and so until i reached 10 reps. The burn was ridiculous so i had to drop weights of the bb.

Incline Cable Curl

12 12 6 6 (reps)
15 15 20 20 (machine setting)

These were very hard due to the positioning of the Cable machine in my gym. ALthough losing the constant tension of cables I will switch these out to incline bench db curls.

DB Preacher Curls

6 6 10 10 (reps)
12 10 8 8 (kg)

Bench Dip

25 25 20 (L/R 10/10) 20 (L/R 10/10) (reps)

This time round I did not use any weight. Bodyweight only. I did leg up splits on the last two sets.

Reverse Grip Lying Tricep Press

10 10 10 10
20 20 20 20

- Superset with -

Close Grip Bench Press

12 12 12 12

20 20 20 20

CARDIO

This is meant to be:

Exercise Duration / Reps

Skipping 1 minute
Heavy Rope 30 seconds
Bench Jump 25 reps

10 sets

I neither have a skipping rope or heavy rope (where do you get these in the UK???)

So I did this

3 sets of Bench Jumps starting at 25 reps and dropping to 15 reps (a rep is jumping over the bench and back to the starting side) in between 1'30 rows on medium resistance. Pretty tough for me.