Super Sets

Now for the ultimate fat burning strength workout. We call these "super sets". Now you're probably thinking; "How will a heavy weight lifting routine help me burn fat?" Well, like we covered in prior posts, muscle building actually speeds up metabolism. Research shows that weight/resistance training gives your metabolic rate a bigger push than cardio alone. Super sets, where you do back to back exercises without rest will promote an even greater boost to this metabolic process. How? By forcing you to do more work in less time. Caution: YOU WILL BE TIRED AFTER THESE WORKOUTS.

NOTE** Your only rest period will be between super sets. I suggest about 3-4 minutes at first. After a couple weeks you can take it down to 2-3 minutes. Do what feels right without being lazy. During these exercises, use about 75% of your maximum weight. Each super set is denoted color.

Day #1 Chest:

Incline bench press: 3 sets x 8 reps
Incline dumbell fly: 3 x8
Flat bench dumbell press: 3x10
Flat bench dumbell flyes: 3x10
Decline bench press: 3x10
Cable crossover: 3x10

Day #1 Triceps:

Bench Dip: 3x10
Overhead dumbell extension: 3x10
Close grip bench press: 2x10
Push ups: 2x15

Day # 2 Back

Deadlift: 3x10
Pullup: 3x10
Wide grip bent over row: 3x10
Seated row: 3x10
T bar row: 3x10
Lat pulldown: 3x10

Day # 2 Biceps

Barbell curl: 3x10
Dumbell curl: 3x10
Preacher curl: 3x10
Incline dumbell curl: 3x10

Day # 3 Legs

Barbell squat: 3x10
Leg press: 3x10
Romanian deadlift: 3x10
Lying leg curl: 3x10
Seated calf raises: 3x10
Standing calf raises: 3x10

Abs

Swiss ball crunch: 1x20
Hanging leg raises: 1x15
Planks: 2x 30 seconds
Incline crunch: 2x15

Day #4 Shoulders

Overhead dumbell press: 3x10
Dumbell lateral raise: 3x10
Upright barbell row: 3x10
Dumbell front raise: 3x10

Traps

Dumbell shrugs: 3x10

Whew! Beat? I'll bet. While you're soaking your muscles in a well deserved shower, ponder this. Hedge fund titan ESL Investments, run by Eddie Lampert, just disclosed it owns 15.24 million shares of Citigroup (C).

Does this mean;
A) Citi's struggling share price might be on the way up since Mr. Lampert is a noted value investor? Good news for Chuck Prince!

or

B) Mr. Lampert will become a rabble rousing advocate for change in the executive suite at Citi? Bad news for Chuck!

Added fun bonus!

Remember how Jamie Dimon was tossed aside by Citigroups architect, Sanford Weill, essentially paving the way for Mr. Prince? Anyone checked the last couple year's performance of JP Morgan Chase and Co. JPM (where Mr. Dimon happens to be the CEO)? Karma's a funny thing....