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RECENT NEWS

YOUR FAST and 100% EFFECTIVE Weighted Cardio Routine

By Tim McComsey | In TRyM Fit | on January 7, 2016

Trying to lose fat but bored with your cardio workouts? Replace it with this 5-move, 7-rep giant set routine to burn fat fast.

THE ROUTINE SET UP

Select ONE weight or amount of resistance for ALL the exercises (5) in the set.

 

Perform all exercises (5) in a row with NO rest in between the movements.

Rest ONE minute after completing all of the movements (5) collectively.

THE ROUTINE STRUCTURE

SET ONE: 7 reps

SET TWO: 6 reps

SET THREE: 5 reps

SET FOUR: 4 reps

SET FIVE: 3 reps

SET SIX: 2 reps

SET SEVEN: 1 rep

 

EXERCISE 1:  BARBELL ROW

 

Position your feet at shoulder-width.

 

With an overhead grip (knuckles facing forward and palms back) grab the bar just about shoulders-width.

Bend forward at the hips while keeping the back straight.

Pull the barbell upwards to about just below your chest.

Squeeze your shoulder blades together. Release and repeat.

Barbell Row

 

EXERCISE 2:  BARBELL DEADLIFT

 

Position your feet at shoulders-width with your feet turned slightly outward.

With an overhead grip (knuckles facing forward and palms back) grab the bar just outside shoulders-width.

Sit back with your weight on your heels.

Pull the barbell upwards while guiding it along your shins. Keep your butt down!

When the barbell reaches your knees “pop” your hips forward. Repeat

Barbell Deadlift

EXERCISE 3:  BARBELL SHOULDER PRESS

 

Position your feet at shoulder-width.

 

With an overhead grip (knuckles facing forward and palms back) grab the bar just outside shoulders-width.

 

“Clean” the bar to the top of your chest/shoulders.

With weight on your heels and the body in a straight line, explosively press the bar overhead.

Lock the shoulders out, slowly lower the weight and repeat.

* Always remain looking forward during the movement. Also, the bar should travel on-line in front of your nose and chin.”

Barbell Shoulder Press 2

 

EXERCISE 4:  BARBELL SQUAT

 

Stand upright in front of the barbell so that it is resting across your shoulders and behind your neck.

 

Your feet should be hip-width apart and your toes naturally turned out.

 

Slowly lower down toward a fully squatted position – Think of this as trying to sit on a stool right behind you.

 

Keep your weight balanced between the balls of your feet and your heels as you go down.

Push your chest out very slightly in front of you to counterbalance the heavy load on your heels.

When your thighs are parallel to the floor, you will have reached the full depth of the squat.

Reverse motion and drive up through your feet to return to the starting position.

Barbell Squat

EXERCISE 5:  BARBELL GOOD-MORNINGS

 

Stand tall with the barbell resting on the back of your shoulders/traps.

 

Tighten and engage the core.

Slowly bend forward and keep your back straight.

Continue to keep the core engaged and return to the top starting position.

Barbell Good Morning 2

 

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