Undulating-Fat Loss-Strength: Summer 2007

This program follows a couple principles I've learned from reading articles by Alwyn Cosgrove as well as personal experience. It may prove to be too time consuming so this initial work load may be altered or reduced for best results.

I am most excited to try the complexes as a warm up. I fear the complex lifts may be enough but we'll live and learn and perhaps puke in the process. Check out the article for the intimate details.
Complexes for Fat Loss by Alwyn Cosgrove.

Read Cosgroves article on undulating periodization for the science behind the set/rep/rest parameters. The basic scheme we'll follow is:
5 x 5 Rest: 90s
3 x 15 Rest: 30s
4 x 10 Rest: 60s
Repeat

As you'll see the program is a 4 day split so Monday and Friday in week 1 will have a 5x5 scheme, but in week 2 Monday and Friday will be 3x15. Again, read the article for all the details if you're still confused.

The complexes will follow different parameters which are:
Week 1: 4 x 5 Rest: 90s
Week 2: 5 x 5 Rest: 75s
Week 3: 5 x 6 Rest: 60s
Week 4: 6 x 6 Rest: 45s

Here are the details you've been waiting for.

Monday

Complex:
Bent BB Row
Hang Clean
F.Squat + Push Press
Jump Squat (w/bar)
Good Morning
[If you haven't read the article...that is all ONE rep]

A) Push Press
B) DB Military Press
C) Hang Clean
D1) Side raise
D2) Vertical Row
E) Standing calf raise

Tuesday

Complex:
Romanian DL
Hang Clean + F.Squat + Push Press
Reverse Lunge (alt. legs)

A) Deadlift
B) Pull down/Chins
C) Cable Row/Bent BB Row
D) Preacher curl
E) Alt. DB curl

Wednesday

NEPA (Non Exercise Physical Activity)

Thursday

Complex:
Jump Squat
Squat
Squat and hold for 10s
Military Press
Push Press
Squat + Press

A) Squat
B) Step-up
C) Seated calf raise
D) Wall sits [time then try to do better next week]
E) jump rope/jacks [if still able to walk]

Friday

Complex:
Deadlift
High Pull (onto toes)
Squat Clean (clean the bar from the hang and then drop into a full squat on the catch)
Military Press (strict)
Jump Lunge (switch legs)

A) BB Bench Press
B) Incline DB Bench Press
C1) Cable Fly
C2) Dips
D) Skull Crusher
E) Cable Press-Down

Saturday

NEPA (Non Exercise Physical Activity)


Sunday

OFF

Thats it!