Spring cLEANing Workout Program: 12 Weeks to Shredded!


Spring cLEANing Workout Program: 12 Weeks to Shredded!

What's Spring cLEANing? It's time to get rid of that winter gut and lean out for spring! Use this 12 week fat loss workout program to help you get there.

Workout Description

We all look forward to spring for several reasons.

One reason is that we go through a common process known as spring cleaning.

We go through the entire house, garage, car, and anything else we have, find everything we don’t need in our lives anymore, and get rid of it.

This is a good thing to do but don’t stop with your home.

You should go through the same process with your body.

While we’ve put on some good muscle during our fall & winter bulk, we also accumulated some extra and unwanted fat.

Now's the time to go through the process of losing it.

At the end of these next 12 weeks, you'll be able to show off that hard earned muscle.

Editor's Note: Make sure you’re doing all the right things you need to be doing to lose body fat. For those looking for a more in-depth resource to teach them how to lose fat, we’ve created a FREE 5 day Fat Loss Email Course.

The course will teach you how your body loses fat, how to utilize workout plans on our website to maximize fat loss, how to eat for fat loss, how to supplement to lose body fat and how to track your progress.


Before You Get Started w/ Your Shred

Before you start this program, check your measurements and take photos of how you look now. Measure your progress however you want: Scale, bodyfat, clothes size, or measuring areas of your body. Do what motivates you.

Keep this info somewhere you’ll see it often so it motivates you to crush the next 12 weeks. Check these same measurements every 7 days and take photos every week so you can see the progress you’re making!

This is essential so you can stay motivated or make necessary adjustments in your diet if needed.

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Spring cLEANing Phase 1: Weeks 1-6 Workouts

This is going to be a process that includes a small climb in intensity and effort. Each week you’re going to increase the amount of cardio you do and decrease your rest periods between sets.

While the adjustments will appear subtle, you should think of it like bricks of a building. One brick is small but all of those small bricks is what it takes to build your structure.

Monday: Back Workout

Exercise Sets Reps
1. Wide Grip Lat Pull Down 3 20, 15, 10
2. Bent Over Barbell Row 4 12, 10, 8, 6
3. One Arm Dumbbell Row 3 12, 10, 8
4. Single Arm Lat Pull Down 3 15
5. Hyperextensions 3 15

Tuesday: Chest Workout

Exercise Sets Reps
1. Pec Deck 3 20, 15, 10
2. Incline Dumbbell Press 4 12, 10, 8, 6
3. Machine Bench Press 3 12, 10, 8
4. Cable Crossover 3 15
5. Push Up 3 15

Thursday: Leg Workout

Exercise Sets Reps
1. Leg Press 3 20, 15, 10
2. Squat 4 12, 10, 8, 6
3. Leg Extension 3 15
4. Single Leg Curl 3 12, 10, 8 Each
5. Stiff Legged Deadlift 3 15
6. Seated Calf Raise 3 15
7. Standing Calf Raise 3 15

Friday: Abs & Shoulders Workout

Exercise Sets Reps
1. Ab Crunch 3 15
2. Hanging Leg Raises 3 15
3. Bicycles 3 30 Secs
4. Machine Overhead Press 3 12, 10, 8
5. Single Arm Lateral Raise 3 12, 10, 8 Each
6. Face Pull 3 15
7. Cable Upright Row 3 15

Saturday: Arm Workout

Exercise Sets Reps
1. Rope Pressdown 3 20, 15, 10
2. Lying Triceps Extension 4 12, 10, 8, 6
3. Single Arm Overhead Extension 3 15 Each
4. Preacher Machine Curl 3 20, 15, 10
5. EZ Bar Curl 4 12, 10, 8, 6
6. Incline Dumbbell Curl 3 15
 Phase 1 Training Progressions

The sets will be straight sets. Nothing fancy here. You should focus on using heavy weights. The twist is that as the weeks progress, your rest time between sets will decrease. You’ll start with 90 seconds rest between sets on Week 1. As each week passes, ten seconds comes off of your rest time. So here’s your periods for the following weeks.

  • Week 2 – 80 seconds
  • Week 3 – 70 seconds
  • Week 4 – 60 seconds
  • Week 5 – 50 seconds.
  • Week 6 – 40 seconds.
Phase 1 Cardio Recommendations

You have a choice as to when you do your cardio. You can either do it first thing in the morning or you can do it post-workout. While I prefer doing it first thing in the morning I’m well aware that life, work, and family commitments can make things difficult when you’re working on a fitness journey. So for this part, you have a little flexibility.

Starting on Week 1, you’ll do 15 minutes of cardio a day. That means every day including your off days from the gym. You should be giving moderate effort with these sessions. In other words, you should be sweating but are able to have a conversation.

For Week 2, you’re going to bump up to 18 minutes a day. Week 3 will require another 3 minute bump to 21 minutes. Week 4 will be 24 minutes followed by 27 in Week 5 and finally a half-hour in Week 6.

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Spring cLEANing Phase 2: Weeks 7-12 Workouts

At this point we need to up both our effort and level of commitment. For you to reach your goals, this is going to have to become a priority in life.

This won’t just be a physical challenge but also a mental one. Push through and the rewards will stare you in the face when you look in the mirror.

Monday: Back Workout

Exercise Sets Reps
1. Close Grip Pull Down 3 20, 15, 10
2a. T-Bar Row 3 12, 10, 8
2b. Dumbbell Pull Over 3 12, 10, 8
3a. Bent Over Dumbbell Row 3 15
3b. Reverse Grip Pull Down 3 15
3c. Hyperextensions 3 15

Tuesday: Chest Workout

Exercise Sets Reps
1. Cable Crossover 3 20, 15, 10
2a. Smith Machine Incline Bench 3 12, 10, 8
2b. Incline Dumbbell Press 3 12, 10, 8
3a. Flat Dumbbell Fly 3 15
3b. Dumbbell Bench Press 3 15
3c. Push Ups 3 15

Thursday: Leg Workout

Exercise Sets Reps
1. Single Leg Press 3 20, 15, 10 Each
2a. Goblet Squat 3 12, 10, 8
2b. Leg Extension 3 12, 10, 8
3a. Dumbbell Stiff Legged Deadlift 3 12, 10, 8
3b. Lying Leg Curl 3 12, 10, 8
4a. Leg Press Calf Raise 3 15
4b. Seated Calf Raise 3 15

Friday: Abs & Shoulders Workout

Exercise Sets Reps
1a. Decline Sit Up 3 12
1b. Lying Leg Raise 3 12
1c. Twisting Crunch 3 12
2. Arnold Press 3 20, 15, 10
3a. Front Raise 3 12, 10, 8
3b. Lateral Raise 3 12, 10, 8
3c. Rear Lateral Raise 3 12, 10, 8
4. Dumbbell Shrug 3 15

Saturday: Arm Workout

Exercise Sets Reps
1. Single Arm Pressdown 3 20, 15, 10 Each
2a. Lying Tricep Extension 3 12, 10, 8
2b.Neutral Grip Dumbbell Press 3 12, 10, 8
2c. Diamond Push Up 3 12, 10, 8
3. Single Arm Cable Curl 3 20, 15, 10 Each
4a. Wide Grip Barbell Curl 3 12, 10, 8
4b. Close Grip Barbell Curl 3 12, 10, 8
4c. Hammer Curl 3 12, 10, 8
5a. Cable Curl 3 15
5c. Straight Bar Pressdown 3 15
Phase 2 Training Progressions

If you need to reduce weight to maintain form, go for it. This portion doesn’t require you to go as heavy as you did in Phase 1 but it will require more intensity. There will be supersets and trisets which means you don’t rest until you complete the exercises in each.

The workouts will be faster and will challenge your endurance. You’ll also burn a few more calories than you would using straight sets.

The rest periods for Week 7 go back up 90 seconds between sets. Each week takes 10 seconds off of your time just like in Phase 1. This will challenge you both in terms of muscular failure and cardiovascular effort.

Phase 2 Cardio Recommendations

In Phase 1 you had the choice of doing your workout first thing in the morning or post-workout. For phase 2, you’ll do cardio in the morning AND post-workout. The more opportunities you have to improve and burn calories, the better.

You’ll follow the same time increase as you did in Phase 1. You’ll start with 15 minutes in Week 7 for both sessions. Each week adds 3 minutes to your time. So by Week 12 you’ll do two 30 minute sessions a day.

The first session will be with the same moderate effort as in Phase 1. The second session will be with High Intensity Interval Training. You alternate 90 seconds of moderate effort with 30 seconds of high, all-out effort. The last minute of each workout is a cool-down.

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