Nutrition

Super-Fast Slimdown Training Plan

Pair this training plan with the Super-fast Slimdown nutrition plan to fast-track your results.

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DUMBBELL ROW (Back, Day 1)

 

  • Stand facing an incline bench or weight rack holding a dumbbell in your right hand, your arm at your side with your palm facing in. Lean forward, angling your torso toward the floor.
  • Squeeze your shoulder blade as you pull the weight up to the side of your chest, bending your elbow behind you.
  • Repeat for reps, then switch sides, rowing the other arm.

 

STANDING BARBELL CURL (Biceps, Day 1)

  • Grasp a barbell using an underhand, shoulder-width grip; extend arms, elbows locked at sides.
  • Curl weight up toward your chest, contracting biceps at the top of the movement.
  • Resist weight as you slowly lower it back down toward the floor.

 

INCLINE DUMBBELL PRESS (Chest, Day 2)

  • Sit back on an incline bench set at about 30 degrees, feet flat on the floor. Grasp a dumbbell in each hand using a pronated (overhand) grip, hands just outside and in line with your shoulders.
  • Press dumbbells together over chest, keeping arms extended.
  • Pause briefly, then lower the dumbbells under control back to the starting position.

 

RESISTANCE-BAND SIDE LATERAL (Shoulders, Day 3)

  • Stand with one foot on the center of a resistance band and grasp the handles with a neutral grip (palms facing each other). Bend your elbows slightly, holding this position throughout the exercise.
  • Raise the handles out to your sides in a wide arc to about shoulder level.
  • Pause for a moment at the top, then return to the start position under control and repeat.

 

CABLE PRESSDOWN (Triceps, Day 2)

  • Attach a rope to a high-cable pulley and stand facing the pulley, grasping the end of the rope in each hand.
  • Step back a few inches from the weight stack, and bend your elbows so that your forearms are parallel to the floor.
  • Keeping your upper arms still, straighten your arms by pressing downward and moving your hands slightly outward.
  • Hold for a count, then slowly return to the start.

 

TRICEPS DIP (Triceps, Day 2)

  • Place hands on a flat bench or surface just outside your hips with your fingers facing forward.
  • Keep your feet together and extend your legs in front of you.
  • Bend your elbows 90 degrees, upper arms parallel to the floor.
  • Press upward again, straightening arms to return to start.

 

HANGING AB TWIST (Abs, Day 4)

  • Attach ab straps to a bar and slide arms through the centers, resting your upper arm on the strap. Allow legs to hang straight with feet crossed.
  • Lift knees up toward the ceiling, simultaneously twisting at the hips so that your knees face left.
  • Slowly lower back to start and repeat move on left side.

 

HACK SQUAT (Legs, Day 5)

  • Stand with your shoulders secure under the machine’s shoulder pads. Position feet shoulder-width apart, flat on the platform.
  • Slowly descend into the squat, bending your knees about 90 degrees. Be careful not to allow knees to move past your toes.
  • Press through your heels as you straighten your legs to return to start.

 

GET THE SUPER-FAST SLIMDOWN DIET PLAN.

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