Lower Body Fat Loss Workout MISSION AESTHETICS

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Lower Body Fat Loss Workout MISSION AESTHETICS

THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools MISSION AESTHETICS: 10 WEEK DEFINED & SHREDDED WORKOUT The mission is simple: Get shredded and Main Goal: Lose Fat Equipment: Barbell, Bodyweight, show off the physique you’ve always dreamed Training Level: Intermediate Cables, Dumbbells, Machines of. And with the Mission Aesthetics 10 week workout, we’ll show you the way. Program Duration: 10 Weeks Target Gender: Male & Female Days Per Week: 4 Day Author: Josh England Link to Workout: https://www.muscleandstrength.com/ workouts/mission-aesthetics-10-week-fat-loss-workout Time Per Workout: 60-90 Mins Day 1: Full Body Fat Loss Workout Exercise Sets Reps Deadlift 4 3 Seated Cable Row 3 8 Lat Pull Down 3 12 Push Up 3 15 Walking Bodyweight Lunges 3 15 Each Day 2: Rest/Active Recovery Cardio On rest days you have the option to take the day completely off or perform some form of active recovery. If you’re the type of person who goes stir-crazy without a workout during the day, it is recommended to do some light recovery walking and at-home core work on this day. Day 3: Upper Body Fat Loss Workout Exercise Sets Reps Seated Shoulder Press 4 6 Incline Bench Press 4 6 A1. Machine Lateral Raise 3 12 A2. Machine Fly 3 12 Rear Delt Fly 3 12 Dumbbell Row 3 8 Day 4: Lower Body Fat Loss Workout Exercise Sets Reps Barbell Squat 4 3 Leg Press 3 10 Dumbbell Stiff Leg Deadlift 3 8 Leg Extension 3 15 Leg Curl 3 15 Calf Raise 4 20 Day 5: Rest/Active Recovery Day On rest days you have the option to take the day completely off or perform some form of active recovery. If you’re the type of person who goes stir-crazy without a workout during the day, it is recommended to do some light recovery walking and at-home core work on this day. Day 6: Full Body Fat Loss Workout Exercise Sets Reps Back Squat 4 4 Bent Over Row 4 4 Machine Chest Press 3 10 Dumbbell Lateral Raise 3 12 A1. Dumbbell Curl 3 12 A2. French Press 3 12 B1. Preacher Curl 3 12 B2. Tricep Push Up 3 12 Day 7: Rest/Active Recovery Day On rest days you have the option to take the day completely off or perform some form of active recovery. If you’re the type of person who goes stir-crazy without a workout during the day, it is recommended to do some light recovery walking and at-home core work on this day. MUSCLEANDSTRENGTH.COM.

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Mitch Muller – Mindsetfitness.Net
Complete EXERCISE GUIDE Mitch Muller – MindsetFitness.net Chest Exercises BB Bench Press / Incline Bench Press Special Notes: First retract your shoulder blades into the pad to “lock” your shoulders in place. This will ensure that the tension stays on your chest. Finish the movement with the elbows slightly bent. DB Bench Press / Incline Bench Press Special Notes: Same retraction technique of the shoulder blades as mentioned above. Lower the weight into a deep stretch of the chest. The DB’s should finish OUTSIDE of your shoulders, NOT ABOVE your shoulders “clicking” the weights together. The purpose is to keep tension in the chest throughout the entire range of motion. DB Fly / Incline Fly Special Notes: Retract Shoulder blades first. Open up the DB’s WIDE, making sure to not turn the movement into a press. Finish the exercise with the weights outside of the shoulders just like the DB chest press above. DB Incline Press Fly Special Notes: This movement emphasizes the negative portion (the lowering of the weights). Simple perform a regular negative rep for the fly, then tuck the DB’s into a press position (where you are stronger), press them up above your head and control the negative fly again. This movement is a combination of both a press and a fly. Great exercise when the chest is nearing fatigue. Machine Chest Press / Hammer Strength Chest Press Special Notes: Retract shoulder blades into pad and slide out in the seat slightly to get into a “locked” position. Shoulders do NOT move forward whatsoever during this movement. Focus your attention on the upper middle fibers of your chest and SQUEEZE.
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