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Upper Body Fat Burner Thursday 22 October Incline Db Bench Press: 2 x 12 x 11,5 kg/Db; 3 x 8 x 20,5 kg/Db Flat Bb Bench Press: 3 x (10, 8, 6) x 55 kg Band Pull Down: (as warm up for PullUp) 2 x 12 Pull Up: 3 x (6, 5, 4 +3 band assist) x Bw Barbell Pendlay Row: 3 x 10 x 50 kg Standing Bb...

Lower Body & Arms Fat Burner Tuesday 20 October EZ Bar Curl: 2 x 12 x 15 kg; 3 x 12 x 25 kg (60 sec rest between sets) EZ Bar Skull Crusher: 2 x 12 x 15 kg; 3 x 8 x 25 kg (60 sec rest) Seated Calf Raise: 1 x 12 x 40 kg; 3 x 12 x 50 kg (20 sec rest between sets) Barbell Back Squat: 2 x 12 x 30...

Upper Body Fat Burner Sunday 18 October Deadlift: 2x 12 x 40 kg 3 x 8 x 70 kg Pull Up: 3 x (9; 8; 6) x Bw + band assist last few reps Incline Dumbbell Bench Press: 2 x 12 x 11,5 kg/Db 3 x 10 x 18,5 kg/Db Flat Barbell Bench Press: 3 x 10 x 50 kg Single Arm Dumbbell Row: 3 x 10 x 21,5 kg Db/Arm...

Lower Body & Arms Fat Burner Saturday 17 October Incline Alternating Dumbbell Curl: 2 x 12 x 5 kg/Db 3 x 10 x 13,5 kg/Db Close Grip Bench Press: 2 x 12 x 15 kg 3 x 12 x 30 kg Standing Single Leg Db Calf Raise: 2 x 12 x Bw 3 x 12 x 8,5 kg Db/Leg Leg Extention: 2 x 12 x 15 kg 3 x 12 x 25 kg...

I'm finding the shortened rest times between sets really challenging even though I've dropped the weght of all my exercises! Have also cut my carb intake alot so maybe that's also a contributing factor?

Upper Body Fat Burner Thursday 15 October Pull Up: 2 x 12 x Band (pull down for warm up) 3 x (8; 5; 4) x Bw Barbell Bent Over Row: 3 x 8 x 50 kg Incline Dumbbell Bench Press: 2 x 12 x 11,5 kg/Db 3 x 10 x 18,5 kg/Db Flat Barbell Bench Press: 3 x 8 x 5o kg Partial Lateral Raise: 1 x 12 x 3 kg/Db...

Lower Body & Arms Fat Burner Tuesday 13th October EZ Bar Curl: 2 x 12 x 15 kg; 3 x 10 x 25 kg EZ Bar Skull Crusher: 2 x 12 x 10 kg; 3 x 12 x 20 kg Seated Calf Raise: 2 x 12 x 20 kg; 3 x 15 x 40 kg Barbell Back Squat: 2 x 12 x 30 kg; 3 x 10 x 50 kg Dumbbell Forward Lunge: 2 x 10/leg x 5 kg/Db...

Upper Body Fat Burner Sunday 11th October Incline Barbell Bench Press: 2 x 12 x 20 kg; 3 x 8 x 45 kg Flat Dumbbell Bench Press: 3 x 12 x 16,5 kg/Db Pull Up: 2 x 12 x Band Pull Down as a warm up; 3 x (6, 5, 4) x Bw 2 Arm Dumbbell Row: 2 x 12 x 11,5 kg/Db; 3 x 10 x 16,5 kg/Db Seated Arnold...

New Fat Burning Routine Saturday 10th October I completed the 12 weeks recommended for the Power, Muscle, Burn routine awhile back and have decided to make a change. I'd like to lose some belly fat for the coming summer. It's basically a 4 day Upper, Lower split with arms on the leg day. Rest...

Power, Muscle, Burn Routine: Pecs & Biceps Thursday 8th October Pecs Barbell Flat Bench Press: 12 x 30 kg; 8 x 50 kg; 5 x 60 kg; 3 x 65 kg 4 x 4 x 70 kg Barbell Incline Bench Press: 3 x 7 x 50 kg Dumbbell Decline Bench Press: 2 x 8 x 21,5 kg/Db...

Good that you're back in the swing of things! Look forward to following your progress!

Forgot to add that after Pull Ups I followed with 2 x 12 of unilateral double band Pull Downs

I've been carrying excess fat around my belly and waist for a number of years. I know that I really need to get rid of it but I hate cardio! Do you think that cutting heavily on carbs and perhaps do intermittent fasting will help?

Power, Muscle, Burn Routine: Back; Calves & Abs Tuesday 6th October Back Deadlift: 10 x 60 kg; 8 x 75 kg; 6 x 85 kg; 3 x 5 x 95 kg Pull Up: 5 x Bw (wide grip); 2 x (6; 5) x Bw (neutral grip) Dumbbell Bentover Unilateral Row: 2 x 12 x 26,5 kg Db/Arm Band Face Pull: 2 x 40 x Band Calves Seated...

Power, Muscle, Burn Routine: Deltoids & Triceps Sunday 4 October Delts Seated Barbell Press: 10 x 20 kg; 5 x 35 kg; 4 x 4 x 45 kg Seated Arnold Press: 3 x 8 x 14,5 kg/Db Dumbbell Lateral Raise: 2 x 10 x 8,5 kg/Db Dumbbell Front Raise: 1 x 20 x 5 kg/Db straight down to 15 x 3 kg/Db Tri's Close...

Power, Muscle, Burn Routine: Quads and Hams Sunday 3 October Quads: Bb Back Squat: 10 x 50 kg; 5 x 65 kg; 4 x 5 x 80 kg Bb Front Squat: 3 x 8 x 40 kg Db Forward Lunge: 2 x 8/leg x 6,5 kg/Db Leg Extension: 2 x 40 x 20 kg Hams RDL: 5 x 50 kg; 2 x 4 x 70 kg RDL: 3 x 10 x 35 kg Prone Leg Curl: 1...

Power, Muscle, Burn Routine: Pecs & Biceps Thursday 1st October Pecs Barbell Bench Press: 10 x 30 kg; 6 x 50 kg; 3 x 60 kg; 4 x 3 x 70 kg Dumbbell Incline Bench Press: 3 x 8 x 16,5 kg/Db (unilateral iso-1/4 rep at bottom) Chest Dip: 2 x 8 x Bw Dumbbell Incline Fly: 2 x 40 x 6,5 kg/Db Biceps...

Power, Muscle, Burn Routine: Back; Calves & Abs Tuesday 29 September Back Deadlift: 10 x 60 kg; 8 x 70 kg; 5 x 85 kg; 3 x 4 x 95 kg Pull Up: 3 x (6, 5, 4) + Pull Down: 12 x Band Pendlay Row: 2 x 10 x 55 kg Seated Bench Row: 1 x 40 x 15 kg (too easy); 1 x 40 x 18,5 kg (better, but still a bit...

Power, Muscle, Burn Routine: Deltoids & Triceps Sunday 27 September Delts Seated Barbell Overhead Press: 1 x 10 x 20 kg; 1 x 5 x 30 kg 4 x 5 x 42,5 kg Seated Bent-over Db Rear Delt Fly: 3 x 8 x 7,5 kg/Db Db Lateral Raise: 3 x 8 x 8,5 kg/Db (Super Set with Front Raise) Db Front Raise: 3 x 6 x...

Power, Muscle, Burn Routine: Quads and Hams Saturday 26 September Quads Barbell Back Squat:10 x 50 kg; 5 x 65 kg; 4 x 4 x 80 kg Barbell Hack Squat: 3 x 10 x 45 kg Dumbbell Walking Lunge: 2 x 8/leg x 5 kg/Db Leg Extension: 2 x 35 x 20 kg Hams RDL: 5 x 50 kg; 2 x 5 x 67,5 kg Prone Leg Curl: 3 x...