12-Week Rapid Fat Loss Workouts: Phase 2

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Weeks 5-8: 2x 5-10-20 RPT (SHRINK)

Video of Workout Protocol

Workout A

Reverse Pyramid Training

Drop Set 1: 2x 5-10-20 RPT

Barbell Front Squats

Drop Set 2: 2x 5-10-20 RPT

Barbell Sumo Deadlift

Drop Set 3: 2x 5-10-20 RPT

Barbell Incline Bench Press

Drop Set 4: 2x 5-10-20 RPT

Barbell Push Press

 

CORE

50 Dumbbell Crunches

50 Dumbbell Side Bends

Workout B

Drop Set 1: 2x 5-10-20 RPT

Dumbbell Incline Flyes

Drop Set 2: 2x 5-10-20 RPT

Dumbbell Hammer Rows

Drop Set 3: 3x 4-8-15 RPT

Dumbbell Goblet Squats

Drop Set 4: 3x 4-8-15 RPT

Dumbbell Single Arm O.H. Triceps Extensions 

CORE

50 Dumbbell Toe Touches 

50 Dumbbell Chair Crunches

Workout C

Drop Set 1: 2x 5-10-20 RPT

Barbell Back Squat

Drop Set 2: 2x 5-10-20 RPT

Barbell Bench Press

Drop Set 3: 2x 5-10-20 RPT

Barbell W.G. Up Right Rows

Drop Set 4: 2x 5-10-20 RPT

Barbell Bicep Curls

CORE

50 Dumbell Lying Leg Raises

50 Dumbell Russian Twist

 

Tuesday and Thursday Workout D