read this sectionfatextinction.com/ripped/wp-content/uploads/2013/... · abs crunches 2 20 45 sec...

2FatExtinction.com

READ THIS SECTION THOROUGHLY BEFORE GOING ANY FURTHER!

PRECAUTIONS

• You should always consult a physician before starting any fat reduction and train-

ing program.

• If you are unfamiliar with any of the exercises, consult an experienced trainer to

instruct you on the proper form and execution of the unfamiliar exercise.

• The instructions and advice presented herein are not intended as a substitute for

medical or other personal professional counseling.

• The editors and authors disclaim any liability or loss in connection with the use of

this system, its programs and advice herein.

• These precautions should be taken under consideration with all Fat Extinction

products and recommendations, whether implicitly or explicitly stated.

Copyright © 2013 Anthony Alayon

All Rights Reserved

http://fatextinction.com/ripped/wp-content/uploads/2013/04/fat-extinction-workout-logs.pdf

3FatExtinction.com

FAT ExTINCTION ExERCISE PROGRAm FOR mEN & WOmEN

For those who have followed an exercise program for at least 12 weeks and have a good base understanding of how to perform exercises then this routine is for you. To get step by step video instructions on how to perform each and every exercise below, visit the Fat Extinction Video Exercise Database Now.

Click Here to Visit The Fat Extinction Video Exercise Database

I will now give you an exercise routine that is broken down into 3 phases. The 3 phases can be broken down into weeks 1-4, weeks 5-8 and weeks 9-12.

BOdywEIghT IdEAS Burpees, Soccer Taps, Low Box Runs, Medicine ball chest press, skater hops, goblet switch lunges, spiderman climb, mountain climbers, jumping jacks, bear crawls, side to side hops, box or bench jumps, Bulgarian split squat, quick shuffle, push ups incline and decline, superman push ups, death crawl, bodysaw, x-body mountain climbers, burpee diver bombs, kong squats, medicine ball chops, medicine ball slam, mountain climbers, plank (bows and toes), good mornings, prison jump squats

CARdIOEXERCISE(S) TIME

Choose cardiovascular activity of choiceTreadmill 20 minutesElliptical Machine 20 minutesStationary Recumbent Bike 20 minutesWalking Outside, Etc. 20 minutes


http://fatextinction.com/ripped/fat-extinction-video-exercise-database

4FatExtinction.com

COmmON TERmINOLOGYBefore I move forward, I would now like to discuss some common exercise terminology that you will need to understand in order to make the most use of the information in this chapter.

Sets: A collection of repetitions that you perform on a particular exercise that you do until you reach failure without having to break perfect form. There are many different types of sets you can perform which will help you to reach your desired goals. Depending upon your goal will determine the number of sets you perform but typically 2-5 sets per exercise will be just fine (and don’t worry because I have spelled out the routines for you).

Also when performing each set always make sure that you are using perfect form. I am a living proof that perfect form is best. I used to cheat and bend my back on flat bench press and I got some results, but when I practiced perfect form I got some of the best results I have ever seen.

Repetitions: The definition of a repetition is the number of times that you do a particular exercise. For instance, if you were to grab a dumbbell and lift it up to nearly your chin and then go down to your starting position that would be considered one repetition. It is safe to stay between 6 to 15 repetitions, as this is an amount of weight in which you can stabilize and do not have to strain or worry about pulling anything. One thing to take note of is that you can train your forearms, calves, and abdominal muscles with higher repetitions as they are used more often in everyday life than most other body parts.


5FatExtinction.com

TYPES OF SETS USED IN THIS PROGRAm

In the Fat Extinction Program we will be using some Supersets and Trisets. In the workout routines, I will tell you exactly when and how to incorporate these.

Supersets: They are very similar to dropsets in the sense that you are always moving and never stopping. This is an exercise that you perform anywhere from 6-20 reps and then immediately stop and go to the next exercise. The second exercise could be for the same muscle group, opposing muscle group (such as bi’s and tri’s) or just a different muscle group. For instance, if you were to workout your chest and biceps you could start by doing bench press and then move immediately to the curl bar for the same amount of reps and intensity. The advantage of doing this is that it keeps your cardiovascular health up and shocks your muscles by doing something new. In addition, the superset technique saves time as an added bonus.

Trisets: Same as the supersets but with three exercises instead.


6

Fat Extinction Exercise Program for Men & Women

Weeks 1 and 2MONdAy: BoDywEIgHT CIRCuIT TRaInIng

EXERCISE SETS REPS RESTBurpees 3 Falure 45 Sec.Superset: Soccer Taps 3 20 -

Jumping Jacks 3 20 45 Sec.Superset: Medicine ball slam 3 10 -

Medicine ball chops 3 10 45 Sec.absCrunches 2 20 45 SecSit Ups 2 20 45 Sec

TUESdAy: wEIgHTS BaCk, TRICEPS, SHoulDERS, CalVES, anD CaRDIo

EXERCISE SETS REPS RESTBackWide-Grip Lat Pull Downs to Front 2 12 45 SecLow Pulley Rows 2 12 45 SecClosed Grip Pull Downs 2 12 45 SecTricepsSeated Over The Head Dumbbell Triceps Extensions 2 12 45 SecTriceps Push Downs with a V-Bar 2 12 45 SecReverse Triceps Push Downs 2 12 45 SecShouldersDumbbell Shoulder Press 2 12 45 SecSeated Side Lateral Raises 2 12 45 SecRear Delt Machine 2 12 45 SecCalvesSeated Calf Raises 2 12 45 SecCalf Raise Machine 2 12 45 SecCardio: 20 minutes choice your activity.

FatExtinction.com


7


Weeks 1 and 2ThURSdAy: wEIgHTS

BICEPS, CHEST, QuaDS, HaMSTRIngS, anD CaRDIoEXERCISE SETS REPS RESTBicepsHammer Curls 2 12 45 SecStraight Bar Curls 2 12 45 Sec.Seated Concentration Curls 2 12 45 SecChestDumbbell Bench Press 2 12 45 SecDumbbell Incline Bench Press 2 12 45 SecDumbbell Flyes 2 12 45 SecQuadsLeg Presses 2 12 45 SecDumbbell Squats 2 12 45 SecHamstringsLying Leg Curls 2 12 45 SecWide Stance Leg Press Pressing w/ Heel 2 12 45 SecSeated Leg Curls 2 12 45 SecCardio: 20 minutes choice your activity

FRIdAy: BoDywEIgHT CIRCuIT TRaInIngEXERCISE SETS REPS RESTSuperset: Quick Twitch Shuffle 4 10 Sec. -

Mountain Ccrawls 4 10 Sec. 45 Sec.Superset: Bows and Toes 3 10 Sec. -

Side to Side Hops 3 10 Sec. - Low Box Runs 3 10 Sec. 45 Sec.

absCrunches 2 20 45 SecSit Ups 2 20 45 Sec

FatExtinction.com


8



EXERCISE SETS REPS RESTSuperset: Quick Twitch Shuffle 4 10 Sec. -

Mountain Ccrawls 4 10 Sec. 45 Sec.Superset: Bows and Toes 3 10 Sec. -


absKnee-Ins 3 20-25 45 SecLeg Raises 3 20-25 45 Sec

TUESdAy: wEIgHTS BICEPS, CHEST, QuaDS, HaMSTRIngS, anD CaRDIo

EXERCISE SETS REPS RESTBicepsReverse Biceps Curl 2 15 45 SecStraight Bar Curls 2 15 45 Sec.Seated Concentration Curls 2 15 45 SecChestDumbbell Bench Press 2 15 45 SecDumbbell Incline Bench Press 2 15 45 SecDumbbell Flyes 2 15 45 SecQuadsLeg Extensions 2 15 45 SecLeg Presses 2 15 45 SecHamstringsWide Stance Leg Press Pressing w/ Heel 2 15 45 SecSeated Leg Curls 2 15 45 SecCardio: 20 minutes choice your activity

FatExtinction.com


9


Weeks 3 and 4ThURSdAy: wEIgHTS

BaCk, TRICEPS, SHoulDERS, CalVES, anD CaRDIoEXERCISE SETS REPS RESTBackLow Pulley Rows 2 15 45 SecClosed Grip Pull Downs 2 15 45 SecOne-Arm Dumbbell Rows 2 15 45 SecTricepsTriceps Kickbacks 2 15 45 SecTriceps Push Downs with a V-Bar 2 15 45 SecReverse Triceps Push Downs 2 15 45 SecShouldersUpright Rows 2 15 45 SecDumbbell Shoulder Press 2 15 45 SecShoulder Shrugs 2 15 45 SecCalvesSeated Calf Raises 2 15 45 SecCalf Raise Machine 2 15 45 SecCardio: 20 minutes choice your activity.

FRIdAy: BoDywEIgHT CIRCuIT TRaInIngEXERCISE SETS REPS RESTBurpees 3 Falure 45 Sec.Superset: Soccer Taps 3 20 -

Jumping Jacks 3 20 45 Sec.Superset: Medicine ball slam 3 10 -

Medicine ball chops 3 10 45 Sec.absKnee-Ins 3 20-25 45 SecLeg Raises 3 20-25 45 Sec

FatExtinction.com


10



EXERCISE SETS REPS RESTBear Crawls (as far as you can crawl) 4 Falure 45 Sec.Tri-Superset: Mountain Climbers 3 20 -

Jumping Jacks 3 20 -Side to Side Hops 3 20 45 Sec.

Burpees 3 Falure 45 Sec.absCrunches 2 20-25 45 SecSit Ups 2 20-25 45 SecLeg Raises 2 20-25 45 Sec

TUESdAy: wEIgHTS BICEPS, CHEST, QuaDS, HaMSTRIngS, anD CaRDIo

EXERCISE SETS REPS RESTBicepsSuperset: Hammer Curls 3 15 -

Straight Bar Curls 3 15 45 Sec.Seated Concentration Curls 3 15 45 SecChestSuperset: Dumbbell Bench Press 3 15 45 Sec

Dumbbell Incline Bench Press 3 15 45 SecDumbbell Flyes 3 15 45 SecQuadsWalking Lunges 3 15 45 SecLeg Presses 3 15 45 SecDumbbell Squats 3 15 45 Sec

FatExtinction.com


11


Weeks 5 and 6 TUESdAy: wEIgHTS (Cont.)

BICEPS, CHEST, QuaDS, HaMSTRIngS, anD CaRDIoEXERCISE SETS REPS RESTHamstringsLying Leg Curls 3 15 45 SecWide Stance Leg Press Pressing w/ Heel 3 15 45 SecKnee-Ins 3 15 45 SecLeg Raises 3 15 45 SecCardio: 20 minutes choice your activity

ThURSdAy: wEIgHTS BaCk, TRICEPS, SHoulDERS, CalVES, anD CaRDIo

EXERCISE SETS REPS RESTBackWide-Grip Lat Pull Downs to Front 3 15 45 SecLow Pulley Rows 3 15 45 SecOne-Arm Dumbbell Rows 3 15 45 SecTricepsSuperset: Seated Over The Head Dumbbell Triceps Extensions

3 15 -

Triceps Push Downs with a V-Bar 3 15 45 Sec.Triceps Kickbacks 3 15 45 Sec.ShouldersSuperset: Front Raises 3 15 -

Dumbbell Shoulder Press 3 15 45 Sec.Rear Delt Machine 3 15 45 Sec.CalvesSuperset: Seated Calf Raises 3 15 -

Calf Raise Machine 3 15 45 Sec.Cardio: 20 minutes choice your activity.

FatExtinction.com


12


Weeks 5 and 6FRIdAy: BoDywEIgHT CIRCuIT TRaInIng


Mountain Crawls 4 10 Sec. 45 Sec.Tri-Superset: Bows and Toes (hold as long as you can) 4 10 Sec. -


absLeg Raises 3 20-25 45 SecKnee-Ins 3 20-25 45 SecCrunches 3 20-25 45 SecSit Ups 3 20-25 45 Sec

FatExtinction.com


13


Weeks 7 and 8MONdAy: BoDywEIgHT CIRCuIT TRaInIng 20 MInuTES


Mountain Crawls 4 10 Sec. 45 Sec.Tri-Superset: Bows and Toes (hold as long as you can) 4 10 Sec. -

Side to Side Hops 4 10 Sec. -Low Box Runs 4 10 Sec. 45 Sec.

Burpees 4 Falure 45 Sec.absSuperset #1: Leg Raises 4 20-25 -

Knee-Ins 4 20-25 45 SecSuperset #2: Crunches 4 20-25 -

Sit Ups 4 20-25 45 SecTUESdAy: wEIgHTS

BICEPS, CHEST, QuaDS, HaMSTRIngS, anD CaRDIoEXERCISE SETS REPS RESTBicepsSuperset: Hammer Curls 3 12 -

Straight Bar Curls 3 12 45 Sec.Seated Concentration Curls 3 12 45 SecChestSuperset: Dumbbell Incline Bench Press 3 12 45 Sec

Dumbbell Flyes 3 12 45 SecPush Ups 3 12 45 SecQuadsDumbbell Squats 3 12 45 SecLeg Extensions 3 12 45 SecLeg Presses 3 12 45 SecWalking Lunges 3 12 45 Sec

FatExtinction.com


14


Weeks 7 and 8 TUESdAy: wEIgHTS (Cont.)

BICEPS, CHEST, QuaDS, HaMSTRIngS, anD CaRDIoEXERCISE SETS REPS RESTHamstringsLying Leg Curls 3 12 45 SecWide Stance Leg Press Pressing w/ Heel 3 12 45 SecSeated Leg Curls 3 12 45 SecCardio: 20 minutes choice your activity

ThURSdAy: wEIgHTS BaCk, TRICEPS, SHoulDERS, CalVES, anD CaRDIo

EXERCISE SETS REPS RESTBackSuperset: One Arm Dumbbell Rows 3 12 -

Low Pulley Rows 3 12 45 Sec.Closed Grip Pull Downs 3 12 45 SecTricepsSuperset: Triceps One Arm Rows 3 12 -

Skull Crushers 3 12 45 Sec.Reverse Triceps Push Downs 3 12 45 Sec.ShouldersSuperset: Dumbbell Shoulder Press 3 12 -

Upright Rows Front Raises 3 12 45 Sec.CalvesSuperset: Seated Calf Raises 3 12 -

Calf Raise Machine 3 12 45 Sec.Cardio: 20 minutes choice your activity.

FatExtinction.com


15


Weeks 7 and 8FRIdAy: BoDywEIgHT CIRCuIT TRaInIng

EXERCISE SETS REPS RESTBear Crawls (as far as you can crawl) 4 Falure 45 Sec.Tri-Superset: Mountain Crawls 3 10 Sec. -

Jumping Jacks 3 10 Sec. - Side to Side Hops 3 10 Sec. 45 Sec.

Burpees 3 Falure 45 Sec.absSuperset #1: Leg Raises 4 20-25 -

Knee-Ins 4 20-25 45 SecSuperset #2: Crunches 4 20-25 -

Sit Ups 4 20-25 45 Sec

aFTER you HaVE CoMPlETED THESE RouTInES you Can go BaCk To THE BEgInnIng,

CHangE THE oRDER oF THE EXERCISES anD STaRT oVER THE RouTInE.

FatExtinction.com


16FatExtinction.com

Printable WORKOUT LogDATE

beGINNING TIME

ENDING TIME

CARDIO LOG

BODY PART _________________________________Exercise Sets 1 Sets 2 Sets 3 Sets 4 Sets 5

Incline dumbbell pressWt./Rep50/15

Wt./Rep60/10

Wt./Rep70/8

Wt./Rep75/6

Wt./Rep75/6

Make photocopies of the chart and retain in a notebook to chart your progress.

TYPE HEART RATE TIMEBIKE 125 30


read this sectionfatextinction.com/ripped/wp-content/uploads/2013/... · abs crunches 2 20 45 sec...

Documents