Finall Phase Fat Loss Overdrive Training Manual

8/9/2019 Finall Phase Fat Loss Overdrive Training Manual

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In this file, you will find the inal Phase Fat Loss Overdriveworkouts. These are the

most challenging of all of the FPFL workouts, and will help kick your results intowell, Im sure

you can figure it out.

Please refer to your exercise library for pictures and video of how to perform the

exercises.

Overdrive Dynamic Workout #1

Workout Set A

Set-up: Perform A1, A2, A3 sequentially, resting 5 seconds between exercises, and 45 seconds between circuits. Perform this circuit twice

Exercise Sets Reps/Time

A1) Bulgarian Split Squat with Contra-Lateral Press 2 6-10 each leg

A2) Alternating Bent-Over DB Row 2 10

Description: perform 10 DB rows with one arm, then 10 with the other. Rest 5 seconds and repeat both arms before moving on to the next exercise.

A3) Decline Plank 2 60 seconds

After your last circuit, rest 45 seconds and proceed to

Workout Set B

Set-up: Perform B1, B2, B3, and B4 sequentially, with NO rest between exercises, & 60-90 seconds between circuits. Perform this circuit three times.


B1) Spiderman Lunge to Overhead Reach 3 10-15 reps

Description: From the finished position of a Spiderman Lunge, reach upwards with both arms until your back is straight.Hold this position for 1 se cond, then return.

B2) Pushups 3 10-15 reps

B3) Reverse Lunge with Bicep Curl 3 6-10 lunges each leg

B4) Squat to Overhead Press 3 15-20 reps


Workout Set C

Set-up: Perform C1, C2, and C3 sequentially, resting 10 seconds between exercises, & 30 seconds between circuits. Perform this circuit three times.


A1) Hand Walkout 3 5 reps

A2Lateral Lunge 3 8 each side

A3) Pull-Up or Pull-down 3 10 reps



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Overdrive Dynamic Workout #2

Workout Set A

Set-up: Perform A1, A2, and A3 sequentially , with 10 seconds rest between exercises and 45 seconds between circuits. Use the same set of dumbbells throughout the circuit. Perform this circuit twice. Aft er your second circuit, rest 60seconds and proceed to Workout Set B


B1) DB Reverse Lunge with Straight Arm Overhead 2 12 reps

Description: Holdi ng a pair of dumbbells in your hand, perform a reverse lunge. As yo u lunge, raise the DBs with straight arms i n from your sides to in front of until they a re all the way over your head. Try to synchroniz e this with thelunge. Perform 12 lunges each leg, for a total of 24 reaches.

B2) Lateral Raise 2 10-15 reps

B3) Curl to Press 2 10-15 reps


Workout Set B

Set-up: Perform B1, B2, B3, and B4 sequentially, resting 20 seconds betwe en exercises and 60 seconds between circuits. Repea t this circuit 3 times. After your third circuit, rest 90 seconds and proceed to Workout Set C


B1) Forward Lunge with jump 3 10 each leg

Description: Perf orm a forward lunge with one leg, and return to the starting position . Then, drop down and explode up into a jump squat. Then lunge wit h the other leg, and repeat. Perform 10 lunges with each leg, f or a total of 20 jump

B2) Plank 3 60 seconds

B3) Lunge Hold with Overhead Press 3 8 each leg

Description: Get into and hold the position of a lunge, with one leg in front of the other, both bent. From this position, perform 8 overhead presses. Switch the position of your legs, and perform 8 more overhead presses.

B4) Superman 3 10 reps

Description: 3 second hold at top.


Workout Set C

Set-up: Perform C1, C2, C3, and C4 sequentially, with NO rest in between exercises, and 90 seconds of rest between circuits. Perform this circuit twice. After your second circuit, rest 30 seconds and proceed to Workout Set D


C1) Step-Up onto Bench 2 20 each leg

C2) Pushup on Bench 2 15-25 reps

C3) Bicycle Abs on Bench 2 60 seconds

Description: On the edge of a bench, perform a bicycle motion with your legs while keeping your abs tight. Do this for 60 seconds.

C4) Dips on Bench 2 15-20 reps


Workout Set DSet-up: Perform D1 and D2 alternately, with no rest in between, and 45 seconds between circuits. Perform this circuit 3 times.


D1) Bent Over DB Row 3 15 reps

D2) Laying Knee Raises 3 15 reps



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Overdrive Density Workout

Workout Set B

Set-up: Perform B1 for as many reps as possible during the prescribed work duration, then rest for the prescribed rest period, recording your reps. After this, perform B2 for as many reps aspossible during the prescribed work duration, then rest for the prescribed rest period, recording your reps. Continue this pattern for all exercises. Rest 90s and repeat. For your SECOND circuit,INCREASE the weight by 10%-20% and REPEAT the exercises, trying to match or exceed the number of reps in that same allotted work duration. After your second circuit, rest 120s and proceed to

circuit C

Exercise Duration Rest

B1) Step-up (one leg at a time, not alternating) 40 seconds per leg 15 seconds between legs,30 seconds after set

B2) Inverted Row 60 seconds 20 seconds

B3) Low Incline DB Bench with Neutral Grip 40 seconds 25 seconds

B4) Alternating Barbell Forward Lunges 40 seconds Rest 90 seconds and repeat.


Workout Set C

Set-up: Perform C1 for as many reps as possible during the prescribed work duration, then rest for the prescribed rest period, recording your reps. After this, perform C2 for as many reps as

possible during the prescribed work duration, then rest for the prescribed rest period, recording your reps. Continue this pattern for all exercises. Rest 60s and repeat. For your SECOND circuit,INCREASE the weight by 10%-20% and REPEAT the exercises, trying to match or exceed the number of reps in that same allotted work duration.


C1) Squat to Press 45 seconds 20 seconds

C2) Bent-Over Barbell Row 30 seconds 20 seconds

C3) Plank As long as possible 20 seconds

C4) Dumbbell Lateral Raise 50 seconds Rest 60 seconds and repeat.

After your last circuit, rest 120 seconds

Workout Set A

Set-up: Perform A1 for as many reps as possible during the prescribed work duration, then rest for the prescribed rest period, recording your reps. After this, perform A2 for as many reps as

possible during the prescribed work duration, then rest for the prescribed rest period, recording your reps. Continue this pattern for all exercises. Rest 90s and repeat. For your SECOND circuit,

INCREASE the weight by 10%-20% (where applicable) and REPEAT the exercises, trying to match or exceed the number of reps in that same allotted work duration. After your second circuit, rest

120s and proceed to circuit B.


A1) Inverted Row in Smith Machine or Power Cage 45 seconds 20seconds

A2) LumberJack Press 40 seconds 20 seconds

A3) Stiff Legged Dead Lift 35 seconds 15 seconds

A4) Pull-ups or Pull-downs 60 seconds Rest 90 seconds and repeat.



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Overdrive Strength Workout #1

Workout Set A

Set-up: Perform A1 for as many reps as possible in good form, then proceed to A2. Perform A2 for as many reps as possible, then proceed to A3. Perform A3 for as many reps as possible. Return toA1 and repeat this until you have completed the prescribed number of reps for each exercise. The number of sets will vary each workout.

Exercise Sets Reps Tempo

A1) Javelin Press Vary 35 B egin w ith a w ei ght you thi nk you ca n li ft 5-7 ti mes. I f you get 8 or m ore r epyour first set, increase the weight by 20 %

A2) Pull Down or Pull-Up Vary 30 Begin with a weight you think you can lift 3-6 times. If you can get 7 or more

reps your first set, increase the weight by 20 %

A3) Front Squat Vary 25 If you can get more than 5 consecutive reps with your bodyweight, add weigh

with a belt. If you cannot perform bodyweight reps, use an assisted machine,

or pull downs.


Dynamic Interrupt

Exercise Reps

1) Jump Squats 65 Seconds

2) Plank 55 Seconds

Workout Set B

Set-up: Perform B1 for as many reps as possible in good form, then proceed to B2. Perform B2 for as many reps as possible, then proceed to B3. Perform B3 for as many reps as possible. Return to B

and repeat this until you have completed the prescribed number of reps for each exercise. The number of sets will vary each workout


B1) Barbell Stationary Lunge Vary 30Per Leg

Begin with a weight you think you can life 7-9 times. If you can get 10 or morereps your first set, increase the weight by 10 %

B2) Upright Row Vary 25 Begin with a weight you think you can lift 3-5 times. If you can get 6 or more


B3) Explosive Lateral Raise Vary 20 Description: Holding DBs at your side, use your entire body to lift the weights

explosively. Lower them slowly and under control.

Note: Being with a weight you think you can lift 5-7 times. If you can get 8 ormore reps on your first set, i ncrease the weight by 10%


Dynamic Finisher

Exercise Reps

1) Pushups As many reps as possible

2) Jumping Jacks 200

3) Pull-Ups As many reps as possible

4) Bodyweight Squats 75


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Overdrive Strength Workout #2

Workout Set A

Set-up: Perform A1 for as many reps as possible in good form, then proceed to A2. Perform A2 for as many reps as possible, then proceed to A3. Perform A3 for as many reps as possible. Return to

A1 and repeat this until you have completed the prescribed number of reps for each exercise. The number of sets will vary each workout.


A1) Y-Press Vary 45 B egin w ith a w ei ght you thi nk you ca n li ft 7-9 ti mes. I f you get 10 or m ore r epyour first set, increase the weight by 20 %

A2) Neutral Grip Chin-Up Vary 30 If you can get more than 5 consecutive reps with your bodyweight, add weigh

with a belt. If you cannot perform bodyweight reps, use an assisted machine,or pull-downs.

A3) Barbell Hack Squat Vary 25 Begin with a weight you think you can lift 3-6 times. If you can get 7 or more



Dynamic Interrupt

Exercise Reps

1)Squat Thrusts 75 Seconds

2) Plank 65 Seconds

Workout Set B

Set-up: Perform B1 for as many reps as possible in good form, then proceed to B2. Perform B2 for as many reps as possible, then proceed to B3. Perform B3 for as many reps as possible. Return to

B1 and repeat this until you have completed the prescribed number of reps for each exercise. The number of sets will vary each workout.


B1) Romanian Deadlift Vary 30 B egin wi th a w ei ght you thi nk you ca n li fe 7- 9 t ime s. If you can get 10 or morereps your first set, increase the weight by 10 %

B2) Bent-Over Barbell Row Vary 25 Begin with a weight you think you can lift 3-5 times. If you can get 6 or more


B3) Explosive Lateral Raise Vary 25 Description: Holding DBs at your side, use your entire body to lift the weights

explosively. Lower them slowly and under control.

Note: Being with a weight you think you can lift 6-8 times. If you can get 8 or

more reps on your first set, i ncrease the weight by 15%


Dynamic Finisher

Exercise Reps

1) Pushups As many reps as possible

2) Jumping Jacks 200

3) Pull-Ups As many reps as possible


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Overdrive Lactic Acid Workout

Workout Set A

Set-up: Perform A1, A2 and A3 sequentially, resting 10 seconds between exercises and 45 seconds between circuits. Perform this circuit 4 times.


A1) Prisoner Squat (unweighted) 4 15 Drop down fast, 6 seconds up

A2) Standing Overhead Press 4 10 4 seconds up, 1 second down

A3) Bent-over Fly 4 10-12 3 seconds up, 1 second down


Dynamic Interrupt

Exercise Reps

1) Push-Up: As many as possible

2) Side Plank 25 seconds per side

Workout Set B

Set-up: Perform B1, B2 and B3 sequentially, resting 20 seconds between exercises and 45 seconds between circuits. Perform this circuit 3 times.


B1) Swiss Ball Leg Curl 3 15 4 seconds up, 1 second down

B2) Double Arm Bent-over DB Row 3 10 3 seconds up, 1 second down

B3) Y-Press 3 10 2 seconds up, 1 second down


Dynamic InterruptExercise Reps

1) Alternating Reverse Lunges as many reps as possible in 60 seconds

2) Swing Lunge As Many as Possible


Workout Set C

Set-up: Perform C1 and C2 alternately, with no rest in between.


C1) Bulgarian Split Squat 2 8 per side 4 seconds up, 1 seconds down

C2) Swiss Ball Crunch 2 10 3 seconds up, 1 seconds down

After your last circuit, rest 60 seconds


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Final Phase at Loss verdrive

Training Schedule

inal Phase

Fat Loss verdrive eek

Day Mon Tue Wed Thur Fri Sat Sun

Training OverdriveDynamic

Workout 1

OFF Overdrive

Lactic Acid

Workout

HIIT Cardio Overdrive

Strength

Workout 1

Overdrive

Density

Workout

OFF

inal Phase

Fat Loss verdrive eek

Day Mon Tue Wed Thur Fri Sat Sun

Training HIITCardio

Overdrive

Dynamic

Workout

Overdrive

Density

Workout

OFF OverdriveStrength

Workout 2

Overdrive

Lactic Acid

Workout

OFF

Finall Phase Fat Loss Overdrive Training Manual

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