Thursday & Friday Fat Loss Workouts

Thursday: Shoulders
Superset #1: 5 sets of 15
Hammerstrength Shoulder Press
Dumbbell Side Raises

5 minutes of interval cardio

Superset #2: 5 sets of 15
Cable Upright Rows
Rear Delt Flyes

5 minutes of interval cardio

Superset #3: 5 sets of 15
Seated Dumbbell Shoulder Presses
Dumbbell Front Raises

Friday: Biceps & Triceps (I'm currently hitting arms twice per week)
Superset #1: 5 sets of 15
V-bar cable pressdowns
Seated Dumbbell curls

Superset #2: 5 sets of 15
Lying Dumbbell French Press
Hammer Curls

Got interrupted... and had to call my workout short as I had a client coming in soon.

My Monday & Tuesday Fat Loss Workouts

Monday: Chest & Triceps
Superset #1: 5 sets of 15
Hammer Strength Chest Press
Cable Crossovers

5 minutes of interval cardio

Superset #2: 5 sets of 15
Incline Dumbbell Press
Cable Incline Flyes

5 minutes of interval cardio

Superset #3: 5 sets of 15
Overhead Triceps Cable Extensions
Dumbbell Pullovers

Tuesday: Back & Biceps
Superset #1: 5 sets of 15
Wide Grip Cable Pulldowns
Cable Rows

5 minutes interval cardio

Superset #2: 5 sets of 15
Dickersons
Bent over Barbell Rows

5 minutes interval cardio

Superset #3: 5 sets of 15
Seated Dumbbell Curls
Decline Crunches

October Is My Personal Fat Loss Month

Over the last few months I've been working to add some mass to my frame. So far this year, I've added about 15 pounds. Although it's mostly muscle, it is almost impossible to add mass without picking up some body fat. For that reason, I am going to focus on fat loss for the next four weeks. This means high-volume resistance training and clean eating.

I began this week at 197 pounds with a 20% body fat. Earlier this year, I weighed in at 182 and my body fat was 12.8% I'm interested to see what can be done in four weeks.

My workouts this week have been...
Sunday: legs
Giant Set... 5 sets of 15

• Seated Leg Curls
• Leg Extensions
• Standing Calf Raises

5 minutes of interval cardio

Super Set... 5 sets of 15

• Leg Press
• Stiff-Legged Deadlifts

5 minutes of interval cardio

Super Set... 5 sets of 15

• Squats
• Wood Chops

Monday & Tuesday workouts coming soon...