Gain Muscle and Lose Fat with TT Reformed Meatheads Workout

September 6, 2010

This isn’t new school bodyweight training where you only train your upper body. This is TT for Reformed Meatheads and we’re going to head to the squat rack and start out with squats and pair that with an abdominal exercise.

For the squats you will be doing higher repetitions, so you won’t need a really long rest period in order to get psyched up to perform the reps. With that being said, perform 3 sets of 12 repetitions for this superset.

So, with the bar at chest height, walk in and step under the bar, knees bent and abs braced, take a big belly full of air, unrack and step back. Make sure you have flat shoes on for the squats.

Before starting, make sure your feet are a bit wider than hip width apart, keep your head up and focus just slightly above your head. Next, push your hips back and lower your body until your thighs are parallel to the ground. Be sure to keep your back flat and your chest up throughout. Now, drive your head back a tad and come back up.

Once you’ve finished all the repetitions for the barbell squats, you can do either stability ball rollouts or use the ab wheel. So kneeling and with your body in a straight line, stretch your abs as you roll out, and then contract them to roll in.

In week one, only go through each exercise one time. Secondly, with the barbell squats, after the third time through, take off 30-40% of the weight and then do a drop set. In other words, perform as many additional repetitions you can at that new weight.

For the second superset, you will start with Dumbbell Romanian Deadlifts. So, grab dumbbells in each hand, and place them up against your thighs with knees slightly bent. Now, push your hips back, stretch those hamstrings while keeping your back flat, and then squeeze your glutes to come up.

If you’re not comfortable doing that exercise then you can do Dumbbell Reverse Lunges. Once finished with either of those exercises, move into a Stability Ball Jackknife.

So, with your feet on the ball and your hands on the ground, bring your knees into your chest and then back out. Remember to keep your back flat.

Now for the last superset, you will do Barbell Lunges paired with Side Planks with a twist.

For the Lunges, set the bar at chest height, step under, lift up, and then step back. For this exercise you will use a lighter weight than you might expect. If you’ve done barbell lunges before, then use about 25% less weight because want to focus on a nice and strong step out followed by a nice and strong step back. If you’re not coming back with a strong drive, then you’re using too much weight.

Choosing the weight is up to you, but at this point in the workout your legs will be fatigued, so train conservatively and only do 8 repetitions per side.

For the last exercise, you are going to do Dumbbell Side Planks with a Lateral Raise. So, get in the side plank position, and perform a lateral raise up, and then slowly lowering the dumbbell back down and underneath of your body. Repeat. Do all repetitions for one side and then switch sides.

Perform two more supersets of this pairing for three in total.

You will finish off this workout with Burpees. So, for this exercise, go down, kick your legs out, do a push-up, bring your legs in, and jump up. Do 10 reps, and then take a 30 second rest, doing 40 burpees in total.

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