Fat Loss, Muscle Gain (3 Days per Week)
This is a Mass Gain phase with very little cardio work. This is to focus the majority of your efforts into growing additional muscle mass and burning maximum fat.
Three Day Hypertrophy Workout
Day 1 – Legs
A) Squat 3 sets x 3-5 reps
B) Squat 1 set x 20 reps
C) Stiff Legged Deadlift 3 sets x 8-15 reps
D) Lunges 3 sets x 8-15 reps
Day 2 – Chest/Triceps
A) Bench Press 3 sets x 3-5 reps
B) Dips 3 sets x 8-15 reps
C) Standing Press 3 sets x 8-15 reps
Day 3 – Back/Biceps
A) Deadlift 2 sets x 3-5 reps
B) Bent Over Rows 3-4 sets x 8-15 reps
C) Pull Ups 3-4 sets x 8-15 reps
This workout came from Josh Bunch at Practice Crossfit! Thanks Josh!
I will be doing this workout 6 days a week for the first 6 weeks of 2013.