H4 Fat Burner #2

This routine is pretty tough, I would not suggest this for beginners. Make sure the weight is not too heavy on the row else you will die out fast. You will start with 10 pushups then 10 rows and then 1 jackknife ( burpee ). Every round after the first, the pushups will go down from 10,9,8,7....etc all the way to 1 on the last set. The rows will always be 10 reps and the burpee's will go up from 1,2,3,4....etc to 10. Here is the workout:

Pushups- start at 10 reps finish at 1
SUPER SET WITH
Row- 10 reps
SUPER SET WITH
Jackknife ( burpee )- start at 1 rep end at 10

No rest at all, go through the whole tri-set and then keep repeating.

Tabata Method for fat loss

Named after Japanese researcher Izumi Tabata, this method was discovered as very effective way to burn fat. I would do this at the end of your regular workout since it will drain you pretty bad. Here's how:

• Pick a compound, multi-joint exercise ( like squat press with dumbbells )


• Perform as many reps as you can for 20 seconds


• Rest for 10 seconds


• Repeat 7 more times for a total of eight sets

Chest combo

Use this super set to give your chest some growth. Make sure you use heavy weight on the bench press the 6 reps should be very tough to finish.

Barbell bench press 6 reps
SUPER SET WITH

Dumbbell bench press 12 reps

Rest 90 seconds and repeat 3-4 more times.

Q & A

Please write me any questions you would like answered and I will respond. I will then post the question you have submitted with my best response. Thanks!

3 way

Your delts tend to respond very good to tri-sets and since most never do tri-sets this is a good shock routine for your system. This routine takes you from heavy weight and low reps all the way to low weight and high reps. Here is the workout:

Seated dumbbell shoulder press 6 reps
SUPER SET WITH
Seated dumbbell lateral shoulder raises 12 reps
SUPER SET WITH
Shoulder press machine 20 rep

Rest 90 seconds and repeat 2 more times.

Know this.....

You might have heard that a pound of muscle burns 30 or 40 or 50 calories a day, however most research has proven this to be false. A pound of muscle burns approximately 7-10 calories a day compared to a pound of fat which burns about 2-3 calories. So if you replace a pound of fat with muscle you can burn up to 5 times as many calories a day!

Side Planks

One of the better abdominal exercises that not many people do are side planks. Start by lying on your side, legs together, feet stacked. .Bend your bottom arm and make sure your elbow is underneath your shoulder and place the other hand on your hip. Use your abs to elevate your hips and hold at the top. Start with whatever you can do and work your way up to 1-2 minutes. This is a great exercise to hit your obliques without putting much stress on the spine.