Metabolic Surge - Rapid Fat Loss - Fat Loss Circuit Training Sample Program

Fat Loss Circuit Training Sample Program

Bodypart	Exercise	Sets	Reps	Notes
Back	Barbell Bent-Over Rows or Seated Cable Rows	6	6-8	Be sure to keep your lower back arched and tight when performing either of these exercises.
Chest	Flat Barbell or Dumbell Bench Press	6	6-8	Don't bounce the bar off your chest as you lower it down. As well, don't bang the dumbells together at the top.
Biceps	Standing Barbell Curls or Dumbell Curls	4	6-8	Squeeze your biceps hard at the top and don't swing the weight. Use a shoulder-width grip on the bar for best biceps contraction.
Calves	Standing Calf Raises or Seated Calf Raises	4	10-12	Perform this movement under control. Don't bounce out of the bottom and be sure to give your calves a good squeeze at the top.

Cardiovascular Training
Activity	Comments
Fat Loss Circuit Training	Take no rest as you move between 40 seconds of cardio work and your weight training sets. Have everything set up and ready to go with your exercises as much as possible. If you are in a crowded gym and must wait for equipment or are unable to pre-set, just do the best you can.

General Comments:

Choose a weight that allows you to hit the top of the listed rep range on the first set and keep to that weight. As you fatigue, your reps will drop.
You can choose any form of cardio you like...treadmill, stair machine, jogging in place, stair stepping, rope jumping, elliptical, etc.
Your 40 seconds of cardio should be of moderate intensity, not high intensity.
When two exercises are listed here, select from one or the other and do all your sets with it.

Your Written Notes:

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