Fat Burning Training Routine With Diet

Hi every one welcome back to week 2 of Fat Burning Training Routine With Diet. If you have not yet seen the first week you can check it out by clicking the following link Fat Burning Training Routine With Diet week 1.

In this second week you will notice the training gets slightly harder than the first week and the diet a little stricter the number of repetitions are going up and your calories and carbs are going down.

4 week training routine week 2
Training routine 1 (monday and thursday)

chest:
explosive press ups: 2 sets of 5-7
dumbell benchpress: 2 sets of 5-7 (perform at a light weight)
dumbell benchpress: 2 sets 6 (on your last set perform a drop set)
barbell incline press: 3 sets of 6
low pully cable cross overs: 3 sets of 12(on your last set perform a drop set)

Shoulders:
dumbell shoulder press: 2 sets 5-7 (perform at a light weight)
dumbell shoulder press: 3 sets of 6 (on your last set perform a drop set)
barbell upright rows: 3sets of 6
cabel lateral raises: 2 sets of 12 (on your last set perform a drop set)
cable bent over lateral raises: 2 sets of 12 (on your last set perform a drop set)
dumbell shrugs: 3 sets of 6

Triceps:
close grip bench press: 3 sets 5-7 (perform at a light weight)
close grip bench press: 3 sets of 6
over head dumbell extensions: 3 sets of 6 (on your last set perform a drop set)

Training routine 2 (tuesday and friday)

Back:
single arm rows: 3 sets of 5-7 (perform at a light weight)
bent over rows : 3 sets of 6
wide grip pull downs: 3 sets of 6 (on your last set perform a drop set)

Biceps:
smith machine curl throws: 3 sets of 5-7 (perform at a light weight)
barbell curls: 3 sets of 6
incline dumbell curls: 3 sets of 6 (on your last set perform a drop set)

Forearms:
barbell reversewrist curls: 3 sets of 12

Training routine 3 (wednesday and saturday)

Legs:
squat jumbs: 3 sets 5-7 (perform at a light weight)
squats: 4 sets of 6
leg press: 3 sets 0f 6 (on your last set perform a drop set)
leg extensions: 3 sets of 12
super set with
leg curls: 3 sets of 12

Calves:
seated calf raises: 3 ses of 20
standing calf raises: 3 sets of 15

Abs:
reverse crunches: 3 sets to failure
super set with
cable crunches: 3 sets of 15

Diet week 2

Breakfast: 4 whole large eggs, 30g sultana bran with skimmed milk,
late morning snack: 2 scoops whey protien 30g nuts
Lunch: 1 tin tuna, 2 slices wholemeal bread with 1 spoonful low fat mayo
midday snack: plain low fat yogurt, 1 scoop of whey protien (mixed in)
pre workout snack: 1 scopp whey protien, 1 large banana
post workout snack: 2 scoops protien, 600ml gatorade
dinner: chicken breast,20 asparagus spears, 200g mixed green salad, 2 tablespoons low fat salad dressing.
night time snack: 225g cotage cheese, 1 table spoon of peanut butter.

keep tuning in over the next few days for week 3