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Thursday, 26 May 2011

Gain Muscle and Lose Fat – TT Meatheads IV: Get Lean and Jacked Workout C

Gain Muscle and Lose Fat – TT Meatheads IV: Get Lean and Jacked Workout C

Were going to start out with 1 superset and then move into a kettlebell circuit.

Superset #1
Were going to start with Deadlifts paired with a 1-arm standing shoulder press.

For the Deadlifts, position yourself in front of the bar with your feet just about hip width apart. Put your hands on the bar with an overhand grip. Sit back while keeping your chest and head up and the bar is right up against your shins. Stand upright, nice and strong and slowly lower back down for a 1-second pause. Each time you go down, you will rest for 1 full second. Do 8 reps.

For the Shoulder Press, hold the dumbbell at your shoulder with your palm facing toward your head. Drive up and back down for 8 reps on each side. Rest 1 minute and repeat this superset 2 more times.

Superset #2
This is the kettlebell 555, which means there are 555 repetitions in this circuit to finish out workout C.

Start with 100 kettlebell swings. Go as hard as you can, but you can use a lighter kettlebell for this if you need to. Stand with feet slightly wider than hip width apart. Drive back through your legs and hips and back up. Try not to use the grip too much. Just use your hands as hooks on the kettlebell. You should be getting all of your power through your hips. Do these for 100 reps, breaking them down however you need to do them (50 x 2, 20 x 5).

Next, you will do 100 Prisoner Squats and 50 Stability Ball Jackknifes.

Prisoner Squats:
Position your hands behind your head, elbows back, keeping your head up. Squat down. You will do 100 reps of these, again, breaking them up into different increments if you need to.

Stability Ball Jackknifes:
Position your hands on the floor with your feet on the ball. Use your abs to pull your knees into your chest. You will do 50 reps of these (breaking them up if you need to).

Next, you will move into another set of bodyweight squats and pushups.

For Bodyweight Squats, you can position your arms out in front of you, across your chest or down at your sides. You will do 100 reps (breaking them down into whatever increments work for you).

Next, you will do pushups. Position your hands slightly wider than shoulder width apart for 105 reps. Again, break them up into increments if you need to.

Then you will finish the entire workout with another 100 kettlebell swings for a total of 555 reps to finish up the program.

Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.TurbulenceTraining.com

>> Click here to download the Turbulence Training 4-week ebook or Click here to download the Turbulence Training Sample Fat Burning Workout.

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Gain Muscle and Lose Fat – TT Meatheads IV: Get Lean and Jacked Workout B

We’re going to do a lot of different things in this workout starting with the first exercise.

This isn’t your classic superset format. You will be doing dumbbell forward lunges, performing all reps on one side before switching to the other for all reps on that side. You will do these for 8 reps on each side.

Take a minute rest and repeat this set 2 more times for a total of 3 sets.

Next, you will move into a barbell squats and back extensions.

Barbell back squats are next. Your legs will be a little tired from the last set, so you won’t use your maximum weight for these. With the bar positioned at chest height, step underneath it with a relatively close grip (unless you have shoulder mobility problems). Take the bar off the rack and step back with a medium stance with feet slightly wider than your shoulders. Keep your chest up, head forward and up and drop your hips down and back, then drive back up.

For Back Extensions, lie down on the ball with your feet in a shoulder width stance for good support. Position your hands behind your head and keep your chest up as you raise your body up. You can also use a back extension chair if you have access to one.

Rest for 1 minute and repeat that set 2 more times for a total of 3 supersets.

Next, you will move into a kettlebell 500 circuit as the interval portion of this program. You will only do 3 exercises, but you will perform 500 total repetitions.

First, start with kettlebell swings for 200 reps with as few sets and as few rests as possible. If you are a woman, under 18 pounds is a good place to start. If you are a man, and haven’t been training, you can start out with the 18 pounds as well. If you are more advanced, you can use a heavier weight, but be conservative with it if you are starting out.

Start with the kettlebell down at arms length, push your hips back and swing back and up. Drive back and up with your hips. Mental fatigue and your grip may slow you down, but make sure you finish the 200 swings.

Move into a superset of bodyweight squats for 200 and stability ball jackknives for 100 reps.

For Bodyweight Squats, feet are just farther than hip width apart, arms straight out in front of you. Push your hips back as you squat down. Do 200 reps and break them up as needed. You can also break these up into a superset fashion with the Stability Ball Jackknives in as many reps as you can.

For the Stability Ball Jackknives, put your hands on the floor with your feet balanced straight out on the ball. Pull your knees into your chest and back out. You will do a total of 100 reps.

Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.TurbulenceTraining.com

>> Click here to download the Turbulence Training 4-week ebook or Click here to download the Turbulence Training Sample Fat Burning Workout.

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Gain Muscle and Lose Fat – Get Lean and Jacked Workout A

Superset #1:
Workout A is going to start with a classic exercise from the Turbulence Training Archives called the The Triple Press. This requires you to start in the shoulder press position (seated) and you are going to work your way down the bench into 3 different positions. You want to do 6-8 reps in the first position.

Drop the bench down half way and do another 6 reps. Youve gone to your weakest position to a stronger position.

Next, drop the bench down to the flat (also your strongest) position and do 6 more reps.

Move immediately to the inverted bodyweight rows with an overhand grip. Pull yourself up and squeeze your shoulder blades while keeping the movement nice and controlled.

Superset #2
Well start this superset with pushups. You will do 2 reps short of failure. If you dont know your maximum number, simply stop before you know you are at the end. You dont have to train to failure all the time.

Position your hands in front, slightly wider than shoulder width apart and slowly lower yourself down and drive back up. If you lower yourself slower, your reps will decrease.

Move immediately into barbell rows. Take the bar off of the rack and position your feet just about hip width apart. Push hips back with the bar at arms length and tuck your elbows up as high as you can, squeezing the muscles between your shoulder blades for 8 reps.

Rest and repeat 2 more times for a total of 3 supersets

Superset #3
For this upper body blast, were going to pair chin-ups with dips. These are 2 classic bodyweight exercises that dont just work your back and chest, but will work your arms as well.

Perform chin-ups with an underhand grip, slightly narrower than shoulder width apart. Hang down for the start position. Pull yourself up so your chin is above the bar. Lower yourself down in 4-counts, aiming for 6 reps. If you cant pull yourself up, only do the lowering phase. Get a chair or get a boost up and then slowly lower down.

Move immediately into dips. Remember, when you do dips, you will bring your knees up to your chest to move your center of gravity forward. This takes some of the stress off the rotator cuff. Pull your knees up, lean your chest forward, drop for a 3-second count down and drive back up. You will aim for 2 reps short of failure for these.

Abs Superset:
Finish your upper body blast with an abs superset. You wont do any intervals at the end of the workout this time.

The first exercise is a classic Stability Ball Rollout with a 5 second rolling out phase for 10 reps (1 minute to do the set). Stay upright and count down for 5 counts. You will have a nice strong stretch and contract abdominals to come up. You will perform these at a very slow pace.

The last exercise is called a Cross-Body Mountain Climber. You will start these in the pushup position and taking your opposite knee to the opposite elbow, alternating sides. Keep your body in a straight line as much as possible. You will do 10 reps on each side.

Rest and repeat superset 2 more times for a total of 3 supersets.

Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.TurbulenceTraining.com

>> Click here to download the Turbulence Training 4-week ebook or Click here to download the Turbulence Training Sample Fat Burning Workout.

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