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Fat-Loss-Program-Phase-11

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David Seva
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34 views

Fat-Loss-Program-Phase-11

Uploaded by

David Seva
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Fat Loss Phase 11

Building on from the last cycle, we are going to make things heavier and harder with
a phase of EDT, or Escalating Density Training. In this style of training, you will pair 2
exercsies (1 lower body and 1 upper body) back to back. You will set a timer for a
given amount of time, and complete as many sets of your exercises that you can in
the designated time. Rest as needed, but really push the tempo and aim to get more
and more sets with the same load in each passing week. You'll chose a load that is
roughly a 6RM load and you'll do as many sets of 2 reps of each of these exercises as
possible in a given time frame. For your B series of exercises, you'll choose a 10RM
load and do as many sets of 5 reps in each exercises as you can within that
timeframe. You'll progress from week to week by doing more and more sets with the
same load in the same time frame. By the end of the cycle it's possible that you could
DOUBLE the amount of sets you do in the same time, creating a tremendous
metabolic effect and more strength to boot!
Fat Loss Phase 11 - Workout 1 - Total Body
Order Exercise Cycle Time Reps Tempo Rest (s) Notes
A1 Snatch Grip Deadlift 1 20 min 2 31X0 Min
2 20 min 2 31X0 Min
3 5 min 2 31X0 Min
4 20 min 2 31X0 Min
A2 Barbell Shoulder Press 1 20 min 2 31X0 Min
2 20 min 2 31X0 Min
3 5 min 2 31X0 Min
4 20 min 2 31X0 Min
B1 Mid Neutral Grip Chin Up 1 20 min 5 20X0 Min
2 20 min 5 20X0 Min
3 5 min 5 20X0 Min
4 20 min 5 20X0 Min
B2 Back Squat 1 20 min 5 20X0 Min
2 20 min 5 20X0 Min
3 5 min 5 20X0 Min
4 20 min 5 20X0 Min
Fat Loss Phase 11 - Workout 2 - Total Body
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A1 Front Squat 1 20 min 2 31X0 Min
2 20 min 2 31X0 Min
3 5 min 2 31X0 Min
4 20 min 2 31X0 Min
A2 Supinated Chin Up 1 20 min 2 31X0 Min
2 20 min 2 31X0 Min
3 5 min 2 31X0 Min
4 20 min 2 31X0 Min
B1 Close Grip Incline Press 1 20 min 5 20X0 Min
2 20 min 5 20X0 Min
3 5 min 5 20X0 Min
4 20 min 5 20X0 Min
B2 Barbell RDL 1 20 min 5 20X0 Min
2 20 min 5 20X0 Min
3 5 min 5 20X0 Min
4 20 min 5 20X0 Min
Fat Loss Phase 11 - Workout 3 - Total Body
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A1 Glute Ham Raise 1 20 min 2 31X0 Min
2 20 min 2 31X0 Min
3 5 min 2 31X0 Min
4 20 min 2 31X0 Min
A2 Standing Dumbbell Shoulder Press 1 20 min 2 31X0 Min
2 20 min 2 31X0 Min
3 5 min 2 31X0 Min
4 20 min 2 31X0 Min
B1 Bent Over Barbell Row to Waist 1 20 min 5 20X0 Min
2 20 min 5 20X0 Min
3 5 min 5 20X0 Min
4 20 min 5 20X0 Min
B2 Heels Elevated DB Squat 1 20 min 5 20X0 Min
2 20 min 5 20X0 Min
3 5 min 5 20X0 Min
4 20 min 5 20X0 Min

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