Fat loss Training Routine With Diet

Training Routine Week 3:
Hi there everyone sorry its been a couple of days but here comes week three of the fat loss training routine along with the diet to follow whilst doing it if anyone has started the training routine please let me know how its going and what you think to it as i am always happy of a bit of feed back, also if this is your first visit you can go back to the start at week 1 of the training routine here Fat loss Training Routine With Diet week 1

4 Week Training Routine Week three
training routine 1(Monday and Thursday)

Chest:
explosive press ups: 2 sets of 6-8 (each rep is performed explosivly so your hands leave the floor).
Smith machine inline bench press throws: 2 sets of 6-8 reps (perform these on a light weight).
Smith machine inline bench press: 2 sets of 5
dumbell incline press: 3 sets of 6
low pully cable crossovers: 3 sets of 15
superset with
cable cross overs: 3 sets of 15 ( perform a drop set on your final set)

Soulders:
smith machine shoulder press throws: 3 sets of 6-8 (perform these on a light weight).
smith machine shoulder press: 3 sets of 5
upright rows: 3 sets of 15
lateral raises: 3 sets of 15
bent over lateral raises: 3 sets of 15
barbell shrugs: 3 sets of 8 ( perform a drop set on your final set)

Triceps:
close grip smith machine press throws: 4 sets of 6-8
tricep extensions: 4 sets of 15
superset with
reverse grip dunbell press: 4 sets of 15 ( perform a drop set on your final set)


training routine 2 (Tuesday and Friday)

Back:
one arm cable pulls: 3 sets of 5-7 (perform these on a light weight)
single arm rows: 3 sets of 5
straigt arm pull downs: 4 sets of 15
super set with
reverse grip pull downs: 4 sets of 15 ( perform a drop set on your final set)

Biceps:
smith machine curl throws: 4 sets 6-8 (perform these on a light weight)
barbell curls: 4 sets of 15
super set with
preacher curls: 4 sets of 15 ( perform a drop set on your final set)

Forearms:
barbell wrist curls: 3 sets of 15
superset with
reverse wrist curls: 3 sets of 15

training routine 3 (wednesday and saturday)

Legs:
jump squats: 3 set of 5-7 (perform these on a light weight)
front squats: 3 sets of 5
dumbell lunges: 3 sets of 15
superset with
leg extentions: 3 sets of 15
deadlifts: 3 sets of 15
superset with
leg curls 3 sets of 15
standing calf raises: 3 sets of 20
superset with
seated calf raises: 3 sets of 25

Abs:
hanging leg raises: 3 sets to failure
superset with
crossover crunches: 3 sets to failure

Diet week three:
breakfast: 4 whole eggs, 2 egg whites, 40g reduced fat cheese, (you could make an omlete with this) also 230g poridge
morning snack: 2 scoops of whey and a spoon full of peanut butter
lunch: 115 g of deli turkey meat, 4 slices reduced fat cheese slice, 1 table spoon low fat mayo ( roll up the ingredients)
afternoon snack: 225 g cottage cheese, 2 table spoons salsa
preworkout: 1 scoop whey protien
postworkout: 2 scoops whey protien 350ml gatorade
dinner: 225 g rump steak, 90 g chopped broccoli, 200 g mixed green salad, 1 table spoon dressing
nightime snack: 225 g cottage cheese


Also if you are really serious about your training I recommend you read the following book it is possibly the most comprehensive book on muscle growth and nutrition availible a must for serious bodybuilders Explosive Growth: Everything You Ever Wanted to Know About Building Muscle