10x3 For Fat Loss By Chad Waterbury
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10 x 3 For Fat Loss by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=795366 Day 1 Deadlifts Chin-Ups BB Front Squats Dips Cycle Sprints Day 2 Rope Jumping Day 3 Day 4 Back Squats Power Clean Romanian Deadlifts Standing Military Press Walk/Sprint Day 5 Day 6 Rope Jumping Day 7
Sets/Reps 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10 mins
Day 8 Deadlifts Chin-Ups BB Front Squats Dips Cycle Sprints Day 9 Rope Jumping Day 10 Day 11 Back Squats Power Clean Romanian Deadlifts Standing Military Press Walk/Sprint Day 12 Day 13 Rope Jumping Day 14
Sets/Reps 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 11.5 mins
10 mins Off Sets/Reps 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10 mins Off
Rest 45 sec. 45 sec. 45 sec. 45 sec. 60 sec slow
Rest 45 sec. 45 sec. 45 sec. 45 sec. 60 sec walk
Weight 75 75 75 75 30 sec sprint
Weight 75 75 75 75 30 sec sprint
11 mins Off
11 mins Off Sets/Reps 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 11.5 mins Off
Exercise Deadlift Chin-Ups Front Squat (or Hack Squats) Dips (or Decline Bench Press)
Back Squat Power Clean (or Seated Rows) Romanian Deadlift Standing Press
12 mins Off 1 Rep Max 100 100 100 100
100 100 100 100
Rest 40 sec. 40 sec. 40 sec. 40 sec. 60 sec slow
Rest 45 sec. 45 sec. 45 sec. 45 sec. 60 sec walk
Weight 75 75 75 75 30 sec sprint
Weight 77 77 77 77 30 sec sprint
Day 15 Deadlifts Chin-Ups BB Front Squats Dips Cycle Sprints Day 16 Rope Jumping Day 17 Day 18 Back Squats Power Clean Romanian Deadlifts Standing Military Press Walk/Sprint Day 19 Day 20 Rope Jumping Day 21
Sets/Reps 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 13 mins
Day 22 Deadlifts Chin-Ups BB Front Squats Dips Cycle Sprints Day 23 Rope Jumping Day 24 Day 25 Back Squats Power Clean Romanian Deadlifts Standing Military Press Walk/Sprint Day 26 Day 27 Rope Jumping Day 28
Sets/Reps 10x3 @ 79% 1RM 10x3 @ 79% 1RM 10x3 @ 79% 1RM 10x3 @ 79% 1RM 14.5 mins
12 mins Off Sets/Reps 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 13 mins Off
Rest 45 sec. 45 sec. 45 sec. 45 sec. 60 sec slow
Weight 77 77 77 77 30 sec sprint
Rest 40 sec. 40 sec. 40 sec. 40 sec. 60 sec walk
Weight 77 77 77 77 30 sec sprint
Rest 45 sec. 45 sec. 45 sec. 45 sec. 60 sec. Slow
Weight 79 79 79 79 30 sec sprint
Rest 35 sec. 35 sec. 35 sec. 35 sec. 60 sec walk
Weight 77 77 77 77 30 sec sprint
13 mins Off
13 mins Off Sets/Reps 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 14.5 mins Off 14 mins Off
Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=795366 Day 1 Deadlifts Chin-Ups BB Front Squats Dips Cycle Sprints Day 2 Rope Jumping Day 3 Day 4 Back Squats Power Clean Romanian Deadlifts Standing Military Press Walk/Sprint Day 5 Day 6 Rope Jumping Day 7
Sets/Reps 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10 mins
Day 8 Deadlifts Chin-Ups BB Front Squats Dips Cycle Sprints Day 9 Rope Jumping Day 10 Day 11 Back Squats Power Clean Romanian Deadlifts Standing Military Press Walk/Sprint Day 12 Day 13 Rope Jumping Day 14
Sets/Reps 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 11.5 mins
10 mins Off Sets/Reps 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10 mins Off
Rest 45 sec. 45 sec. 45 sec. 45 sec. 60 sec slow
Rest 45 sec. 45 sec. 45 sec. 45 sec. 60 sec walk
Weight 75 75 75 75 30 sec sprint
Weight 75 75 75 75 30 sec sprint
11 mins Off
11 mins Off Sets/Reps 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 11.5 mins Off
Exercise Deadlift Chin-Ups Front Squat (or Hack Squats) Dips (or Decline Bench Press)
Back Squat Power Clean (or Seated Rows) Romanian Deadlift Standing Press
12 mins Off 1 Rep Max 100 100 100 100
100 100 100 100
Rest 40 sec. 40 sec. 40 sec. 40 sec. 60 sec slow
Rest 45 sec. 45 sec. 45 sec. 45 sec. 60 sec walk
Weight 75 75 75 75 30 sec sprint
Weight 77 77 77 77 30 sec sprint
Day 15 Deadlifts Chin-Ups BB Front Squats Dips Cycle Sprints Day 16 Rope Jumping Day 17 Day 18 Back Squats Power Clean Romanian Deadlifts Standing Military Press Walk/Sprint Day 19 Day 20 Rope Jumping Day 21
Sets/Reps 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 13 mins
Day 22 Deadlifts Chin-Ups BB Front Squats Dips Cycle Sprints Day 23 Rope Jumping Day 24 Day 25 Back Squats Power Clean Romanian Deadlifts Standing Military Press Walk/Sprint Day 26 Day 27 Rope Jumping Day 28
Sets/Reps 10x3 @ 79% 1RM 10x3 @ 79% 1RM 10x3 @ 79% 1RM 10x3 @ 79% 1RM 14.5 mins
12 mins Off Sets/Reps 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 13 mins Off
Rest 45 sec. 45 sec. 45 sec. 45 sec. 60 sec slow
Weight 77 77 77 77 30 sec sprint
Rest 40 sec. 40 sec. 40 sec. 40 sec. 60 sec walk
Weight 77 77 77 77 30 sec sprint
Rest 45 sec. 45 sec. 45 sec. 45 sec. 60 sec. Slow
Weight 79 79 79 79 30 sec sprint
Rest 35 sec. 35 sec. 35 sec. 35 sec. 60 sec walk
Weight 77 77 77 77 30 sec sprint
13 mins Off
13 mins Off Sets/Reps 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 14.5 mins Off 14 mins Off
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