Comments Off on Multi-set Training for Ultimate Fat Burning and Lean Muscle Mass

Written by: Andy Salazar B. A. Physical Education, C. P. T Guaranteed Fit.
Quit wasting precious time at the gym wandering around aimlessly wondering which body part to work and follow my sure fire plan to get in killer shape faster then you ever thought possible. Stop your traditional style of weight training and start circuit training. If you are trying to lose weight and tone your muscles, like most gym goers are, then circuit training is a very efficient way to do it. Workout faster and train more body parts during each workout. Train every muscle group at least once every week with my three day a week workout plan.
I’m not talking about your traditional style circuit training with time intervals. You can call it multi-set training. With this style of training you ensure optimal calorie burning and lean muscle building for your body, not to mention time efficiency. Your time wasting days at the gym are over. No more waiting for equipment or chatting. Choose today to start working toward a new, leaner, healthier you.
Multi-set training involves three exercises that are performed back to back three to four times, with a 15-20 second break between each circuit. Rest times should be kept to a minimum so your heart rate will not go up and down but stay level. This will ensure that you are burning a ton of calories during each workout session. This can be done by keeping all the exercises close together, so you don’t have to walk all the way across the gym, wasting time or reserving equipment. Here is an example of a typical circuit: dumbbell rows followed by, dumbbell pullovers, then a sumo squat or a flat bench crunch. Depending on your size and sex you can burn anywhere from 350-550 calories a workout.
In a typical multi-set workout you will train three to four body parts each workout. This may seem like a hard workout concept to grasp, so I will only say it once, “There are no rules to your workout. ” Your possibilities are endless. Throw all of your traditional ideas of weight training out the door. Instead of having a strict workout plan that does not allow for change, have a workout plan that is an outline of body parts you want to work and design it as you go. You can group your body parts like so, (back, abs, biceps), (shoulders, chest, legs), (triceps, abs, legs). The key to multi-set training is to keep moving. If one of your pieces of equipment is occupied, just do another exercise for the same body part. For example if you were doing a triceps pushdown and that is occupied, you could do triceps kickback or bench dips, and come back to the pushdown later.
The only concern you should have with this style of training is reserving equipment in a large gym. When no rules apply to your workout you do not have to worry about reserving equipment. Just move on, and then come back to it later. Remember, time is of the essence. Your workouts should not be any longer than 30-45 minutes.
Start your multi-set training today and transform your body into a calorie burning, lean muscle building machine. Here is a sample of a typical three day a week super, super set workout.
Day One: Chest, Shoulders, Abs
(Circuit #1)
Flat bench dumbbell chest press 3 sets x 12-15 repetitions
Dumbbell military press 3 sets x 10-12 repetitions
Reverse crunches 3 sets x 20-30 repetitions
(Circuit #2)
Incline dumbbell chest press 3 sets x 12-15 repetitions
Dumbbell side lateral raises 3 sets x 10-12 repetitions
Decline crunches or regular flat bench crunches 3 sets x 20-30 repetitions
(Circuit #3)
Pec. deck or dumbbell flies 3 sets x 15 repetitions
Dumbbell front shoulder raises 3 sets x 12 repetitions
Dumbbell shrugs or oblique crunches 3 sets x 20 repetitions
Day Two: Back, Biceps, Legs
(Circuit # 1)
Dumbbell rows 3 sets x 12-15 repetitions
Dumbbell pullovers 3 sets x 12-15 repetitions
Sumo squats 3 sets x 15-20 repetitions
(Circuit #2)
Cable lat. Pull downs 3 sets x 12-15 repetitions
Low cable rows 3 sets x 12-15 repetitions
Cable curls 3 sets x 10-12 repetitions
(Circuit #3)
Dumbbell hammer curls 3 sets x 10-12 repetitions
Bent over dumbbell rows 3 sets x 12-15 repetitions
Hyperextensions 3 sets x 15 repetitions
Day three: Triceps, Legs, abs
(Circuit # 1)
Triceps cable pushdowns 3 sets x 12-15 repetitions
Leg extensions 3 sets x 15-20 repetitions
Seated or standing calve raises 3 sets x 20-30 repetitions
(Circuit#2)
Bench dips or dumbbell kickbacks 3 sets x 15-20 repetitions
Dumbbell alternating step lunges 3 sets X 10 repetitions
Dumbbell stiff legged dead lifts 3 sets x 12-15 repetitions
(Circuit # 3)
Leg press (Light) 3 sets x 15-20 repetitions
Dumbbell single leg calve raises 3 sets x 15 repetitions
Abdominals (your choice) 3 sets x 20-30 repetitions
Andy Salazar 218 N. Conyer Visalia, CA 93291 (559)636-3488 www. empowerfitnesstraining. com

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