Fat Loss Phase 1

The goal for this initial phase of training is to boost your

metabolism with 3 total body-workouts in a German Body
Composition format. Your third week is a de-load week
where you will keep intensity (weight) heavy, but slightly
decrease the training volume.
 Fat Loss Phase 1 - Total Body Workout 1
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A1 Low Pulley Split Squat - FFE 6" 1 3 12-15 ea 3110 75
2 3 12-15 ea 3110 60 Keep an upright torso and begin by
Optional substituion - DB Split squat - FFE 6" 3 1 12-15 ea 3110 60 breaking at the knees
4 4 10-12 ea 3110 45
A2 Mid Pronated Grip Lat Pulldown 1 3 12-15 3011 75
2 3 12-15 3011 60
3 1 12-15 3011 60
4 4 10-12 3011 45
B1 Lying Leg Curl - toes PF and IN 1 3 12-15 30X1 75
2 3 12-15 30X1 60
3 1 12-15 30X1 60
4 4 10-12 30X1 45
B2 45 Degree Incline DB Press 1 3 12-15 31X0 75
2 3 12-15 31X0 60
Neutral grip
3 1 12-15 31X0 60
4 4 10-12 31X0 45
C Incline Garhammer Raise 1 3 12-15 3021 75
Hold a DB between your feet to
2 3 12-15 3021 60
increase resistance if you can meet the
3 1 12-15 3021 60
rep target
4 4 10-12 3021 45
 Fat Loss Phase 1 - Total Body Workout 2
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A1 Leg Press - Feet Low and Narrow 1 3 12-15 3020 75
2 3 12-15 3020 60
Optional substitutions - Hack Squat or DB Squat 3 1 12-15 3020 60
4 4 10-12 3020 45
A2 Standing DB Hammer Curl 1 3 12-15 3011 75
2 3 12-15 3011 60
3 1 12-15 3011 60
4 4 10-12 3011 45
B1 45 Degree Back Extension 1 3 12-15 2012 75
2 3 12-15 2012 60
3 1 12-15 2012 60
4 4 10-12 2012 45
B2 Decline DB Triceps Extension 1 3 12-15 31X0 75
2 3 12-15 31X0 60
3 1 12-15 31X0 60
4 4 10-12 31X0 45
C Bent Over 1-Arm DB Trap 3 Raise 1 3 12-15 4010 75
2 3 12-15 4010 60
3 1 12-15 4010 60
4 4 10-12 4010 45
 Fat Loss Phase 1 - Total Body Workout 3
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A1 DB Step Up 1 3 12-15 ea 20X0 75
2 3 12-15 ea 20X0 60 Keep an upright torso and begin by
3 1 12-15 ea 20X0 60 breaking at the knees
4 4 10-12 ea 20X0 45
A2 Standing 1-Arm DB Shoulder Press 1 3 12-15 ea 3011 75
Take a staggered stance and brace your
2 3 12-15 ea 3011 60
non-working arm against a power rack
3 1 12-15 ea 3011 60
post
4 4 10-12 ea 3011 45
B1 Low Cable Pull Through 1 3 12-15 ea 3111 75
2 3 12-15 ea 3111 60
3 1 12-15 ea 3111 60
4 4 10-12 ea 3111 45
B2 1-Arm DB Row 1 3 12-15 ea 3011 75
2 3 12-15 ea 3011 60
3 1 12-15 ea 3011 60
4 4 10-12 ea 3011 45
C 30 Deg. Shoulder External Rotation 1 3 12-15 ea 3020 75
2 3 12-15 ea 3020 60
Use a low pulley
3 1 12-15 ea 3020 60
4 4 10-12 ea 3020 45