Dave Hargreaves Personal Training

IIFYM, Flexible Dieting & Personal Training at Doherty's Gym, Brunswick

Dave Hargreaves Personal Training

IIFYM, Flexible Dieting & Personal Training at Doherty's Gym, Brunswick

Full body fat burning program

Full body fat burning program

There’s just three short weeks until the start of Summer and if you’ve been paying any attention at all you’ll know I have set myself a deadline and I need to be in the best shape of my life by December 1st. Well, so far I think I’m probably already in the best shape of my life, but I’m still not satisfied! Also this past week was kind of a blow out and I didn’t make it to the gym to train as often as I usually would, so I need to step it up from here on in!

I weighed in at 69.5 kilos this week which as best I remember (it was a long time ago!) is about the same as I weighed when I was 20, and my lean body mass (ie muscle to fat ratio) is probably a hell of a lot better. Pretty happy with that, although if anything I almost feel too skinny now. Next Winter I will do a bulking phase to put on some more muscle before I start cutting fat again. Yes, I think THAT far ahead!

So on to my current plan. I’ll be doing a full body resistance workout three times a week, with cardio (boxing) days in between.

The tentative plan for Day 1 is as follows:

Chest Press Machine
Machine Rows

Crunch Machine

Leg Extension
Leg Curls


Shoulder Press
Assisted Chin Ups

Hanging Leg Raises

Machine Bicep Preacher Curl
Machine Tricep Overhead Extension

Cable Torso Rotation

I’m still debating if this is too many exercises, I thought I was going to throw up after 40 minutes of this last Monday!

As you can see, I’m working opposing upper body muscles groups (for example, chest & back), then abs, then opposing lower body muscle groups (quadriceps, hamstrings & glutes), more abs and so forth. The trick is, there is NO REST between sets.

This is the program that is going to burn off those remaining fat stores and get me ready for Summer. If you want a program to get you ready as well, shoot me an email and lets get started.



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