After Leaving The College Football Team, I Used This Routine To Drop My Body Fat By 10% In Just One Month.

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Training Routine: After Leaving The College Football Team, I Used This Routine To Drop My Body Fat By 10% In Just One Month.

I played offensive line for a small private college. After leaving the program, I wanted to drop some of the excess body weight I had needed to compete at the college level. This is the workout I used to drop my body fat by 10% in a month. This is also the workout I switch to whenever I want to drop weight safely and quickly.

This workout utilizes two key points: intensity and maximizing blood volume, for that Herculean pump. Workout time should be no more then 30-45 min.

Day 1: Chest and Triceps

I like to start with incline chest. Flat bench is a great show exercise, but I have found that for increasing muscle size and strength, incline works much better. Plus, it gives your chest a more squared off look.

I do 1 to 2 warm-up sets of 12-20 reps. This pushes a lot of blood in to the muscle quickly and really helps me warm up the shoulder joints properly.

Then, I do 2 or 3 sets at about 60% of my max or heavy enough to fatigue at 8-12 reps. I then follow-up with dumbbell flies, incline dumbbell press and incline dumbbell flies. For these exercises, I do 3 sets of 10-12 reps to failure. I take no more then a 15 second break in between sets, and just enough time to set up between exercises. The key is to never let your heart rate slow down.

To finish up, I will do push-ups to failure and supersets of triceps pushdowns. Only one set of each is sufficient since the muscle is already pre-fatigued.

Day 2: Back

PULL-UPS! I never used to do pull-ups because I couldn't do very many. But the only way to do more is to DO THEM. And the only way to a great back is to do pull-ups. Plus, they are a great warm-up exercise. If you can't do very many, use a bench or a spotter to cheat but don't swing.

Seated T-bar rows, lat pulldowns, dumbbell rows, close grip pull downs. 3 sets of 8-12 reps...remember 15 seconds between sets and move quickly between exercises.

If you want to hit biceps afterwards for a couple of sets, it is a good time since they are pre-fatigued. I find that I'm completely spent after my back workout, but if I do bi's, I do concentration curls with light weight to failure, focus on the peak contraction and hold it for a second or two. If your bi's aren't pumped after this workout you aren't working hard enough.

Day 3: REST

Rest and recuperation is important.

Day 4: LEGS!

Squats are the most important leg exercise in my opinion.

4 sets (1 warm up set) of 8-12 reps. Remember, squats are only as good as your technique, drop the heavy weights and get good form.

Leg press, leg extensions, hamstring curls, 3 sets 10 reps.

Day 5: Shoulders

Shoulder presses are great for density and strength in the muscle, dumbbells require you use more stabilizing muscles. 3 sets 10-12 reps.

I include traps on shoulder day because of location, but they are actually a back muscle. I love to go ballistic on shoulder shrugs. I will usually do a pyramid set. Because of the dense muscle fiber in the area, I find that it takes more reps to properly fatigue the muscle group.

I start with a warm-up set of about 20 reps, squeezing the last 5 or so at the top. Then I start loading plates, and lower the reps to 12-15. Typically I will do 4-6 sets, plus a warm-up and cool-down of 20 reps.

I finish shoulders with lateral raises and front raises. 3 sets 10 reps.

If you want, you can do another day of just bi's and tri's, since they don't get much isolation. I find that I get a good enough stimulation with other exercises. I will use the weekend to do cardio or I will pick a couple of exercises and superset them to get a good pump before I go out on the town.

Remember, this workout should take you no more then 45 minites. Moving from exercise to exercise without a rest is the key, and intensity.

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