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Cardio Acc Program

The document outlines a 3-week fat loss program with exercises divided among Monday, Tuesday, Wednesday and Thursday. Each week, the number of sets and reps changes for each exercise. For example, on Mondays in week 1, step-up knee raises have 4 rounds with 30 seconds on and 20 seconds off between sets, while bench press has 4 sets of 12-15 reps. In week 2, reps decrease to 8-10 and week 3 further decreases reps to 2-5. This pattern of periodized training continues through the 6-week program.

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Gokula Krishnan
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125 views10 pages

Cardio Acc Program

The document outlines a 3-week fat loss program with exercises divided among Monday, Tuesday, Wednesday and Thursday. Each week, the number of sets and reps changes for each exercise. For example, on Mondays in week 1, step-up knee raises have 4 rounds with 30 seconds on and 20 seconds off between sets, while bench press has 4 sets of 12-15 reps. In week 2, reps decrease to 8-10 and week 3 further decreases reps to 2-5. This pattern of periodized training continues through the 6-week program.

Uploaded by

Gokula Krishnan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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FAT LOSS PROGRAM

Week 1 Week 2 Week 3


Day Exercise Cardio Acceleration Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Step-up Knee Raise 30sec on 20sec off 4round - - - - - - - - - - - -
Barbell Bench Press Warm-up bench step up - - - - - -
Barbell Bench Press mountain climber
Incline Dumbbell Press Jumping Jacks - - -
M
Decline dumbell Press - - -
Dips
Close-Grip Bench Press
Cable Crunch - - -
12-15 8-10 2-5 Reps
Step-up Knee Raise - - - - - - - - - - - -
Barbell Shoulder Press Warm Up bench step up - - - - - -
Barbell Shoulder Press mountain climber
Standing Dumbbell Press Jumping Jacks - - -
dumbell upright row - - -
T
Barbell Squat
Barbell Deadlift - - -
Walking Lunge - - -
Standing Calf Raise - - -
Seated Calf Raise - - -

Skip in Place - - - - - - - - - - - -
Bent Over Barbell Row Warm-Up lateral bound - - - - - -
Bent Over Barbell Row squat jump
Bent Over Dumbbell Row - - -
Seated Cable Row - - -
W
Barbell Shrug
Barbell Curl - - -
W

Preacher Curl - - -
Reverse Barbell Curl - - -
Seated Palm-Up Barbell Wrist Curl - - -
Week 1 Week 2 Week 3
Day Exercise Cardio Acceleration Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Jump Rope - - - - - - - - - - - -
Incline Dumbbell Flye Warm-Up jump in toe - - - - - -
Incline Dumbbell Flye high knees - - -
Dumbbell Flye mountain climber - - -
Cable Crossover - - -
T
Tricep Pushdown - - -
Standing Dumbbell Triceps Extension - - -
cable tricep ext - - -
Crunches - - -
dumbell side bends - - -
12-15 Reps 16-20 Reps 21-30 Reps
Dumbbell Step Up burpees - - - - - - - - - - - -
Side Lateral Raise Warm-Up mountain climbers wide - - - - - -
Side Lateral Raise - - -
Standing Front Barbell Raise Overhead - - -
F Steated Bent-Over Rear Delt Raise - - -
Leg Extension
barbell squat
Seated Calf Raise - - -
Leg Press Calf Raise - - -

Jump Rope - - - - - - - - - - - -
Wide Grip Lat Pulldown Warm-Up high knees - - - - - -
Wide Grip Lat Pulldown jump in toe - - -
Underhand Cable Pulldown jumping jacks - - -
Straight-Arm Pulldown mountain climber - - -
S
shrug - - -
Incline Dumbbell Curl - - -
High Cable Curl - - -
S

Rope Cable Curl - - -


Seated Dumbbell Palms-Down Wrist Curl - - -
FAT LOSS: Phase 2

Week 4 Week 5 Week 6


Day Exercise Cardio Acceleration Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1
Step-up Knee Raise burpees - - - - - - - - -
Barbell Bench Press Warm-up lateral bound - - - -
Barbell Bench Press
Incline Dumbbell Press - -
M Decline Dumbbell Press - -
Dips
Close-Grip Bench Press
db lunges - -
Hanging Leg Raise - -
10-12 Reps 6-10 Reps 2-5 Reps
Step-up Knee Raise - - - - - - - - -
Barbell Shoulder Press Warm Up burpees - - - -
Barbell Shoulder Press lateral bound
Dumbbell Shoulder Press - -
Standing Dumbbell Upright Row - -
T
Barbell Squat
Barbell Deadlift - -
Leg Press - -
Standing Calf Raise - -
Seated Calf Raise - -
Skip in Place - - - - - - - - -
Bent Over Barbell Row Warm-Up burpees - - - -
Bent Over Barbell Row squat jump
Dumbbell Incline Row - -
Seated Cable Row - -
W
Barbell Shrug
Barbell Curl - -
concentraion curl - -
Reverse Barbell Curl - -
Seated Palm-Up Barbell Wrist Curl - -
Week 4 Week 5 Week 6
Day Exercise Cardio Acceleration Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1
Jump Rope goblet squat - - - - - - - - -
Low Cable Crossover Warm-Up bench step up - - - -
Low Cable Crossover jumping toe - -
Cable Crossover - -
Dumbbell Flye - -
R
barbell squat - -
Cable Triceps Extension - -
Triceps Pushdown - Rope - -
Cross-Body Crunch - -
Standing Cable Wood Chop - -
12-15 Reps 16-20 Reps 21-30 Reps
Dumbbell Step Up squat jacks - - - - - - - - -
Side Lateral Raise Warm-Up tuck jump - - - -

F
Side Lateral Raise - -
Front Cable Raise - -
F Lying Rear Delt Raise - -
Leg Extension
hamstring curl
barbell squat - -
calf raise seated - -

Jump Rope treadmill walk slow pace 30min- - - - - - - - -


Wide Grip Lat Pulldown Warm-Up - - - -
Wide Grip Lat Pulldown - -
Wide Grip Pulldown Behind the Neck - -
Straight-Arm Pulldown - -
S
Dumbbell Shrug - -
EZ-Bar Cable Curl - -
Incline Dumbbell Curl - -
Hammer Curls - -
Seated Dumbbell Palms-Down Wrist Curl - -
Week 6
Set 2 Set 3 Set 4
- - -
- -

-
-

-
-
2-5 Reps
- - -
- -

-
-

-
-
-
-
- - -
- -

-
-

-
-
-
-
Week 6
Set 2 Set 3 Set 4
- - -
- -
-
-
-
-
-
-
-
-
21-30 Reps
- - -
- -
-
-
-

-
-

- - -
- -
-
-
-
-
-
-
-
-

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