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MADE FROM IRON
Beginners / Intermediates
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Day 4
Back
Chin Behind the neck (or pulldown) 5 sets 10 reps
Chin in front (or pulldown) 5 sets 10 reps
Bent over rowing (t-bar) 3 sets 8 reps
End barbell rowing (bent over barbell rowing) 3 sets 8 reps
Close grip chinning (close grip lat pulldown V handle) 4 sets as many reps as you can
One arm row 4 sets 8 reps
Day 5
Arms
(Superset these two)
Seated incline dumbbell curls 4 sets 8 reps
Lying triceps extension (using easy bar) 4 sets 8 reps
(Superset these two)
Barbell curl 3 sets 8 reps
Lying triceps extension (using easy bar) 3 sets 8 reps
(Superset these two)
Barbell curls 3 sets 8 reps
Lying close grip triceps press 3 sets 8 reps
Preacher bench curl 4 sets 8 reps
Triceps pushdowns 4 sets 10-15 reps
Concentration dumbbell curl 3 sets 10 reps
Triceps dumbbell extension 3 sets 10 reps
Cardio
The key to doing cardio to be able to lose more fat weight is to keep you heart rate between the low and high of where you should have it to lose mostly fat. Anything below where you should be and you basicaly still just warming up. Anything above where you should be you then out of the cardio state and can be burning off more muscle then fat. The best way to find out where your THR ( Target Heart Rate ) should be is
220 - your age. Then take that number and multiplying that number by .65
220 - your age. Then take that number and multiplying that number by .75
Those are the two numbers that you should keep your heart rate between during cardio to burn more fat.
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