Type: Muscle Building and Fat Loss

Level: Advanced

Length: 8 weeks

Workouts per week: 6

Training split: 3 day split, repeated twice a week

Equipment

• Dumbbells, resistance bands with handles
• Tabata phone app - recommended is Timer Plus - Workouts Timer    
  • Download Timer Plus App
  • Set Up Timer Plus App

Techniques

• Supersets - two exercises for the same muscle group are paired with one another and are performed back-to-back with minimal rest.
• Tabatas - where you perform an exercise for 20 seconds then rest for 10 seconds then repeat for a total of 8 sets - 4 minutes total.

Rep Ranges

• Workouts
• • Week 1 & 2 - heavy sets - 9 to 10 reps
  • Week 1 & 2 - light sets - 12 to 15 reps
  • Week 3 & 4 - heavy sets - 7 to 8 reps
  • Week 3 & 4 - light sets - 16 to 20 reps
  • Week 5 & 6 - heavy sets - 5 to 6 reps
  • Week 5 & 6 - light sets - 21 to 25 reps
  • Week 7 & 8 - heavy sets - 3 to 4 reps
  • Week 7 & 8 - light sets - 26 to 30 reps
• Rest Periods
  • Week 1 & 2 - 1 minute rest between supersets
  • Week 3 & 4 - 45 seconds rest between supersets
  • Week 5 & 6 - 30 seconds rest between supersets
  • Week 7 & 8 - 15 seconds rest between supersets

Cardio

1 - 2 tabatas between muscle groups during workouts. For muscle building, no more than 20 - 30 minutes of steady-state cardio no more than 3 days per week. Do not do the cardio noted during each workout. For fat loss, perform the cardio noted during each workout.

Meal Plan

• Fat Loss
  • Basic Fat Loss
  • Intermittent Fasting
  • Intermittent Fasting Carb-Cycling
• Muscle Building

Summary

• You don't need a gym to get lean and build great muscle tone. With minimal equipment, My advanced Super Slimmer program will help you shred fat with high-intensity tabatas, while building muscle tone with supersets, specifically compound sets, for each muscle group.