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Old 08-15-2012, 08:23 PM   #32
Muscletrainerdh
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Wednesday, August 15, 2012 - Super Hero Fat Loss Workout 4

Barbell Complex 1: Perform 1A-D in rapid succession with no rest between them: do not set the barbell down . After exercise 1D, Rest 90 seconds and repeat 2 more times. 3 Sets of 10 reps

1A) Military Press 75 x 10, 75 x 10, 75 x 10
1B) Hang Clean/Front Squat Combo 75 x 10, 75 x 10, 75 x 10
1C) Bent Over Row/Romanian DL Combo 75 x 10, 75 x 10, 75 x 10
1D) Back Squats Narrow Stance 75 x 10 , 75x 10, 75 x 10

**Increased weight 10lbs to 75lbs. Everything was fine until midway through set 3 when I started having grip issues and had to set the barbell down. UGH, DEFEATED!

Dumbbell Complex 2: Perform 2A-D in rapid succession with no rest between them: Keep Hold of Dumbbells. After 2D, Rest 90 seconds and repeat 2 more times. 3 sets of 15 reps

2A) Bent Over Alternating Row 20 x 15, 20 x 15, 20 x 15
2B) Squat Push Press Combo 20 x 15, 20 x 15, 20 x 15
2C) Reverse Lunge Off Small Box 20 x 15, 20 x 15, 20 x 15
2D) Alternating Floor PRess 20 x 15, 20 x 15, 20 x 15

Increased weight 5lbs to 20lbs dumbbells. These went off pretty well. Lost my balance on the third set of reverse lunges off a small box, but still got all the reps.

3) Planks - Hold a plank as long as possible: 2:16.40

End Cycle 2.
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