Dan Chapman's Personal Full Body High Definition Workout

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This is my exact workout I did which got me into peak condition . I basically went through years and years of training performing the usual split routines and got to a point where it wasnt working for me anymore . So I started experimenting and my goal was to find a way to burn fat and increase muscle tissue at the same time . My solution was a full body low volume but heavy explosive workout . This not only gave me the heavy weight lifting buzz it also gave me the heart pounding cardio through the explosive fast lifting I was doing . The results were – I increased insane muscle tissue and looked more athletic and vascular . I dropped more body fat than I ever did from long cardio workouts and was fitter then I’d ever been in over 25 years of lifting . I still continue to use this method and find it really gets me into shape very quickly

The idea of this style of weight training is to Increase your metabolism grow new lean muscle tissue and burn tons of fat without any additional cardio. Unlike normal weight training workouts you will be performing a full body workout 3 times a week and each workout will be performed explosively and fast with short recovery time which is the key to the extreme fat loss that can be achieved when training like this. You will choose heavy weights that allow you To fail at the chosen rep range. the good thing about this is that because it’s low volume and not to many sets for each body part you are able to recover fairly quick so you are able to get back in the gym 2 days later ready to hit the whole body again. hit it HARD and FAST and you will have THE MOST cardiovascular IRON workout you’ve ever had.

Exercise
Chest
Perform each rep explosively on the concentric part of the movement and count 2 seconds on the eccentric part of the movement .
Rest 15 seconds between sets

Incline DB press 2 sets 10-12 reps
Incline DB fly 2 sets 10-12 reps
Incline bench weight plate pullover 1 set 30 reps
Weighted dips / machine or plate or body weight 2 sets 10-12 reps
Cable cross over 2 sets 10-15 reps


Exercise

Back
Perform each rep explosively on the concentric part of the movement and count 2 seconds on the eccentric part of the movement .
Rest 15 seconds between sets

Bent over barbbell Row 2 sets 10-12 reps
Pull ups or lat pull down to front 2 sets 10-12 reps
Close grip pull down 2 sets 10-12 reps

Exercise
Shoulders
Perform each rep explosively on the concentric part of the movement and count 2 seconds on the eccentric part of the movement .
Rest 15 seconds between sets

DB seated lateral raises 2 sets 10-12 reps
Standing barbell press front 2 sets 10-12 reps
Standing barbell press back 2 sets 10-12 reps
Cable reverse fly or bent over DB raise 2 sets 10-12 reps
Front weight plate raise 1 set 15-20 reps

Exercise
Biceps
Perform each rep explosively on the concentric part of the movement and count 2 seconds on the eccentric part of the movement .
Rest 15 seconds between sets

Standing barbell curl 2 sets 10-15 reps
Standing DB curl 2 sets 10-12 reps
Seated preacher curl Machine or free weight 2 sets 10-15 reps

Exercise
Triceps
Perform each rep explosively on the concentric part of the movement and count 2 seconds on the eccentric part of the movement .
Rest 15 seconds between sets

Overhead DB extension 2 sets 10-15 reps
Double DB bent over tricep Kick backs 10-12 reps
Skull crushers 2 sets 10-15 reps

Exercise
Legs
Perform each rep explosively on the concentric part of the movement and count 2 seconds on the eccentric part of the movement .
Rest 15 seconds between sets

Leg extensions 3 sets 15 reps
DB squats 2 sets 15reps
Machine leg press 2 sets 15reps
Calves – on leg press machine or standing 3 sets 15reps

Exercise
Abs
Perform each rep explosively on the concentric part of the movement and count 2 seconds on the eccentric part of the movement .
Rest 15 seconds between sets

Heavy Cable crunches on knees 3 sets 20 reps
Cable rotations / wood chop
2 sets 20 reps
Hanging leg raises 2 sets 15-20 reps
Weight plate or medicine ball jack knife 20 reps
Abdominal wheel roller 2 sets 15 reps

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Therefore going into Week 4 I’m raring to go and armed with my newly acquired training schedule I will be back on that wagon in no time at all.

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