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Old 07-30-2012, 09:00 PM   #1
Muscletrainerdh
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Join Date: Sep 2011
Location: New Castle, PA
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Default Muscletrainerdh tackles Super Hero Fat Loss...

So everyone knows I'm kinda into superheroes: Superman, Thor, Captain America, Wonder Woman... LOL

Turns out my I'm not alone, John Romaneillo (Roman for short) is also a Fitness and Superhero geek

So I am test driving his new program: "SUPER HERO FAT LOSS"

Behind the Cowl: A Complete Look at Super Hero Fat Loss (and a free workout) Roman Fitness Systems

Here's how day 1 shook out:

Monday, July 30, 2012

Phase 1, Week 1, Day 1 -- Upper Body Strength, Lower Body Metabolic

1A) Incline DB Bench Press
70 x 5
75 x 5
80 x 5
80 x 5

Super-Setted With


1B) Barbell Rows
135 x 5
145 x 5
155 x 5
155 x 5
155 x 5

(Could a "Super Hero" Program Not have "SUPER" Sets, I think not! That's OK, cause I love 'em!)


2A) BW Chins
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

Super Setted With

2B) Arnold Presses
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

Lower Body Metabolic: 6 Exercises done in succession with minimal rest, resting 90 seconds after the cycle is complete 4 cycles

3A) Lateral Lunges - 15 reps each leg
3B) Squat Jumps - 15 Reps (I did these up onto a 18" box, probably *NOT* a good Idea for week 1, day 1)
3C) 30 Second Planks
3D) One Leg Hip raises - 15 Reps each leg
3E) Burpees - 10
3F) Reverse Crunches - 15 reps

DONE! Dripping with sweat, I had several puddles to clean up in my exercise area! LOL

Tomorrow is an "OFF" day. I think I will be thankful for this.
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