You wont regret it! CFL+Training-NEW_men. Key 3 - Ripped Sets ... (HIIT) is a great alternative

Download You wont regret it! CFL+Training-NEW_men. Key 3 - Ripped Sets ... (HIIT) is a great alternative

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  • Kyle LeonKyle Leon

    Im very excited for you to hit this fast-track 12 week Fat incinerating program because I know what it has done for many of my clients and close friends in the past and I know what it is about to do for you.

    Thats why Im going to get you started as quickly as I can without filling this program with a bunch of complicated science that will have you on your computer reading instead of in the gym TRAINING!!

    I made this a short, straight to the point program that gives you exactly what you want and need without any B.S filler or useless, complicated blabbering.

    Thats not my style.

    Im about getting you RESULTS and get-ting them FAST.

    This is the exact 12 week program that many of my transformation clients have used to lose as much as 70 lbs in a 12 week period.

    By now you should understand what your somatotype is through the information provided in the Customized Fat Loss For Men manual.

    hello & Welcome!I want to start off by quickly congratulating you for

    making the decision to take your physique to the next level using the Customized Fat Loss For Men 12 week program. (CFL)

    You wont regret it!

    1 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Kyle LeonKyle Leon

    This is very important for you to determine before you move on.

    The CFL program is based specifically around your somatotype and the goal of losing stubborn fat and keeping lean muscle.

    The best bodybuilders and fitness models in the world all recognize the need to train specific ways that favor their genetics. This can be referred to as somato-specific training.

    There is not a one size fits all approach to training if you are serious about taking your body to the next level.

    Im talking about the level that really gets you noticed.

    Any training program that doesnt customize the training based around YOUR soma-toype will not maximize your fat loss because there are so many important variables that are completely ignored.

    For example, your somatotype will determine exactly:

    What exercises you should be doing -

    How many sets you need to be doing -

    How many reps you need to do per set -

    How many sets you train to failure -

    If you should train past failure -

    How much rest time in between sets -

    The CFL 12 week program takes care of all of that for you along with more advanced techniques used to break through any fat loss plateau.

    The CFL program has been developed for intermediate-advanced trainers. Beginners can still benefit from this program when you know how to perform all of the basic exercises with proper form. If you are completely new to weight training I do recom-mend mastering proper form before using this program.

    It is important that we cover some topics that are keys to losing the most fat hu-manly possible with the CFL program.

    Key 1 - Training to failure

    Many people misunderstand and have various definitions of what training to failure is. Let me define it so that you are clear:

    Training to failure is performing an exercise to the point where you cannot complete another rep using proper form. It is the point where your muscles physiologically fail, NOT when you think you cant complete another rep.

    There is not a one size fits all

    approach to training if you are

    serious about taking your body to

    the next level.

    2 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Kyle LeonKyle Leon

    When you are performing a training to failure set, you must perform the set with proper form UNTIL your muscles physically fail you.

    In the CFL program training to failure is strategically and specifically based around whats best for your somatotype. You will be training to failure on these specific sets ONLY.

    This will make sure all your muscle fibers have been fully stimulated without overdo-ing it and without risking overtraining.

    Following this exact program and performing these sets correctly is very important and is vital to losing fat. Training to failure on more sets than outlined will have the OPPOSITE effect that you want so DO NOT think you are helping yourself by doing so. Training to failure on less sets that outlined will be short-changing yourself and result in less fat loss than youre capable of.

    Long and short of it is to just follow the program and youll be all good!!

    Key 2 - Training Past Failure

    In CFL there will be specific times when you will be required to train past failure. For these sets, you WILL require a spotter that knows what he/she is doing. Training past failure is when you have reached failure and now require a spotter to help you complete 1 more repetition. This spotter must be instructed to NEVER allow the movement of the weight to completely stop. A good spotter will make you work extremely hard, but will always give you just enough help to keep the weight mov-ing slowly towards the finishing position.

    We do not want you staying stuck for any length of time if possible.

    Key 3 - Ripped Sets

    Ripped Sets are the sets MOST responsible for pushing your fat loss forward from one workout to the next. You have the opportunity to take advantage of Ripped sets every workout in this 12 week program.

    True Ripped Sets require more work from the muscle being trained than the previ-ous workout.

    This is achieved by:

    Lifting - more weight in a training to failure or past failure set for the same reps as the previous workout.

    Completing more reps in a training to failure or past failure set with the same -weight as the previous workout.

    Doing the same weight and reps in a training to failure or past failure set BUT with -a MORE fatigued muscle starting the set than the previous workout.

    3 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Kyle LeonKyle Leon

    You have to look at these sets as a wonderful opportunity to improve, progress and stimulate more fat loss each workout!

    CFL 12 week program has identified these sets for you in the form of a light blue highlight (eg 1 x 8-10). It will be up to you what to do with them.

    Key 4 - Rest Time

    Your rest time in between sets will be specifically based on your somatotype for the goal of losing fat and maintaining lean muscle. This is very precise and should be followed as closely as possible. You will notice great differences in rest time between certain somatotypes and less differences between others.

    Key 5 - Free Weights and Machines

    You will also notice that there is no one size fits all approach to this topic either. Lately youll hear a lot of people demonizing machines but we can strategically uti-lize both free weights and machines for maximal muscle growth. Your somatotype will determine how to best take advantage of machine work.

    Also, you will find we take advantage of machines on pre-fatigued muscles espe-cially in weeks eleven and twelve to take the fat burning process to the next level.

    Find your somatotype below and follow the CFL twelve week program exactly for maximum fat loss.

    Key 6 - Customized Cardio

    I am sure many of us have asked ourselves at some point which cardio routine is the most effective. Many believe that both high and low intensity workouts are good at helping to burn body fat. Which one then is the best and quickest way to reduce your body fat?

    It has been scientifically established that when doing intensive workouts your body burns glycogen. This is a form of carbohydrate, stored in your liver and muscles for energy. However scientists also point out that low intensity workouts burn a lot of body fat.

    Unfortunately, there are still many obese people dutifully doing low intensity train-ing who seem to be having little to no success at burning their body fatso again, which one is best???

    Heres my take on this problem. It is correct that a body burns more body fat dur-ing low intensity exercise programs like swimming, walking or leisurely bike rides. However when doing high intensity activities like running, a lot more calories are used by your body and has you dropping weight a lot quicker. The only issue is that some of these calories being burned are indeed in the form of glycogen (although many fat calories are burned as well). Again, I am sure you are thinking which one do I use? The answer is BOTH!!!

    4 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Kyle LeonKyle Leon

    Both low intensity cardio and high intensity cardio have their advantages and disadvantages (as stated below) but when combined together along with a strength training program and perfect nutrition the results are magnified.

    Lets take a look at the advantages and disadvantages of each of these training regimens.

    A Breakdown of High Intensity Interval Training

    For all of you who are tired of the monoto-nous hours on the treadmill, high intensity interval training (HIIT) is a great alternative to burning fat.

    What that would look like on the treadmill is 20 seconds at 10-12mph, followed by a minute at a slow jog of 3 - 4 mph. By the end of the sprint interval you should be dying.

    Usually 10 - 12 cycles is enough (about 15 - 20 minutes). If you arent exhausted after 12 cycles you werent sprinting hard enough.

    Pros and Cons of HIIT

    Pros:

    Less Time: Compared to 30 - 45 minute cardio sessions, an HIIT session can be completed in around 15 minutes. Any busy person can appreciate this.

    Metabolism: It has been well documented that HIIT sessions not only burn calories during the session, but also increase the bodys metabolism over the next 24 hours. This means a few HIIT sessions throughout the week will make you burn more calories when youre sitting on your butt at the office!

    Muscle Retention: The amount of power one must exert during a HIIT session causes an increase in growth hormone in the body, which will aid in muscle reten-tion. This is important since traditional cardio can be very catabolic (muscle burning).

    Increased Athleticism: HIIT increases sprint ability and VO2 max (lung capacity). This will aid athletes in most sports that require quick bursts of energy at intermittent times.

    Cons:

    Because HIIT is so intense, it may create some issues:

    Usually 10 - 12 cycles is enough

    (about 15 - 20 minutes).

    If you arent exhausted after 12 cycles you werent

    sprinting hard enough.

    5 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Kyle LeonKyle Leon

    Difficulty: They say No Pain, No Gain. HIIT is very effective, but will also leave you with legs burning, gasping for air, after each cycle. The sheer difficulty of sprinting at maximal speeds for 10 - 12 cycles can be daunting for some people.

    Injuries: The intensity of running at more than 10mph puts a lot of strain on the muscles if they arent warmed up properly, or if you havent sprinted for years. Ease into an HIIT program gradually.

    Exclusivity: HIIT cant be incorporated on top of weight training work outs like regular, steady-state cardio. Your performance will suffer drastically if your energy levels arent at 100% while performing HIIT. Either do HIIT on off days or at least a few hours after your weight training work out.

    A Breakdown of Low Intensity Cardio

    Pros:

    Circulation/Fat Burn: Low Intensity training is beneficial in an exercise program as it generates good circulation and overall well-being in the body, as well as providing high fat-burning.

    Injuries/Fat percentage: This type of training enables participants to exercise for a longer duration and typically produces fewer injuries then high intensity programs. It has been documented that Low Intensity training burns about 50% of fat for energy while training. Not bad. While high intensity training has a lower percentage of about 40% of fat for energy while training.

    Studies have found that Low Intensity training improves insulin sensitivity and decreasing fasting insulin levels. Great for those looking to lose weight and control their diabetes.

    Cons:

    Metabolism: As I mentioned above, Low Intensity training is great for burning fat but only for the amount of time you are working out. This means that as soon as you stop exercising, fat burning basically stops. In contrast, High intensity training will spike you metabolism and keep it spiked for the rest of the day, sometimes up to 24 hours! This means that you will continue to burn calories and fat all day long. With HIIT training, fat is not burned much during the workout, rather it is burned for the rest of the day. That is a powerful fat burning system and one that really works.

    Time: It is no surprise that to realize the benefits of Low Intensity workouts you have to spend a lot more time than you would with high intensity workouts. You must put in a minimum of 45-60 minutes per session to get any of the benefits out of it. This is not ideal for people who are time restricted or who become distracted/bored easily. It can be quite monotonous for certain individuals that will cause a lack of motivation to complete the next days workout.

    6 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Kyle LeonKyle Leon

    So here are examples of optimal High Intensity Interval Training and Low Intensity Interval Training. There are many variations of these workouts that you can com-plete but these are the exact ones that I have all of my Transformation Clients use with the utmost success. Please look at your specific somatotype for your exact Cardio schedule.

    High Intensity Interval Training (HIIT)

    Week 1-4 4-8 9-12

    2 min walk 2 min walk 2 min walk

    5 min jog 5 min jog 2 min jog

    1 min sprint 1 min sprint 1 min sprint

    1 min walk 1 min walk 1 min walk

    1min jog 1min jog 1min jog

    {Repeat 4 times} {Repeat 6 times} {Repeat 8 times}

    5 min jog 5 min jog 2 min jog

    2 min walk 2 min walk 2 min walk

    Total Time 26 min 32 min 32 min

    * Note: Not all weekly cardio schedules are broken down evenly as organized above.However, it is important to follow the specified program dependant on your personal-ized schedule. For example, the Endo-Mesomorph is instructed to do 5 High Intensitytraining sessions for weeks 11-12. This means if you are Endo-Meso you will look at the schedule for weeks 9-12 and do this routine 5 times per week.

    Low Intensity Training

    You can make your own choice in which type of low intensity cardio you would like to do. Please realize that you must still burn the same amount of calories as instructed in your Customized Fat Loss For Men Software package.

    Most sessions are going to last between 45 mins and 1 hour so if you are time restricted be sure to do these on your days off, after work, before work etc. If you have the time then do this cardio after your weight training session.

    Here are a list of Low Intensity cardio sessions you can choose from:

    Walking or light jog (most popular) -

    Cycling (NOT spin classes) -

    Ice skating/roller blading (leisure) -

    Swimming -

    Rowing machine -

    7 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Kyle LeonKyle Leon

    All Rights Reserved Copyright 2011 Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved. You may

    not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.

    Disclaimer These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Consult with a physician if you are taking any prescription medications, and/or over-thecounter drugs.

    NOTICE Kyle Leon, Muscle Meals inc and its owners, agents, affiliates and employees will not be held responsible or liable for any injury sustained while lifting or moving weights at your home, gym or elsewhere. Always consult with your physician before beginning any weight-training program. If you experience any strain or pain while training, stop and immediately consult your family doctor.

    Again, find your somatotype and derive a schedule based on the amount/types of cardio you should be doing for optimal results.

    By now you should know everything you need to know to get started.

    Lets get you going!

    8 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

    http://www.customizedfatlossformen.com

  • ECTOMORPH WORKOUT PLAN

    9 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Note on cardio:

    You are going to need to complete 4 Cardio sessions per week. The schedule is as

    follows:

    Week 1-6 2 Low Intensity, 2 High Intensity

    Week 7-12 1 Low Intensity, 3 High Intensity

    Revert back to the cardio section of the Manual to see how the schedule changes

    from week to week. Be sure to be diligent in getting your cardiovascular training

    done and make it a core component of the system. This will burn excess calories

    and have the fat melting away at a very rapid rate.

    Note on abs/core training:

    Your core training is important, but the concern of this 12 week program is to lose

    as much fat possible without compromising your lean muscle. Because of this, the

    CFLs focus is on your weight training regimen. There is not a required

    abdominal/core training component in this particular 12 week program. That

    being said, it is recommended that you train your core 2-3 times per week for 10-

    15 minutes. The focus of your exercises should be balanced between lower,

    middle and upper abdomen as well as your obliques.

    Your success over the next 12 weeks will be directly related to how closely you

    follow the program below. You will need to do the outlined exercises, sets and

    reps in order while following the appropriate rest time to achieve maximum

    results. Lastly, your ripped sets have been identified for you in blue below. Dig

    deep mentally, physically, and push your body to its limits for these sets

    knowing you are triggering whats needed for new fat loss.

    10 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 1

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1 Chest and Biceps

    Barbell Bench Press 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets Incline Dumbbell press 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

    Flat Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

    E-Z Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

    Dumbbell curl 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

    Day 2 Back and Triceps

    Lat Pull down 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

    Seated Row 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

    Lying T-Bar Row 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

    Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

    Tricep Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

    Day 3 Legs

    Squats 2 x 10 3 x 10-12 3 mins 1 x 8-10 0 sets 6 sets

    Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 Shoulders

    Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

    Seated Side Lateral Raises 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

    Standing Dumbbell Front Raise 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

    Dumbbell Shrugs 1 x 10 3 x 6-8 90 sec 1 x 10 0 sets 5 sets

    11 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 2

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1 Chest and Biceps

    Flat Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Incline Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Incline Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Preacher Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Hammer Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Day 2 Back and Triceps

    Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Lat Pull down 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Single Arm Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Tricep Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Day 3 Legs

    Squats 2 x 10 3 x 10-12 3 mins 1 x 8-10 0 sets 6 sets

    Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 Shoulders

    Military Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Standing Side Lateral Raises 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Seated Front Raise 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Rear Delt Machine 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Barbell Shrugs 1 x 10 3 x 6-8 90 sec 1 x 8-10 0 sets 5 sets

    12 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 3

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1 Chest and Biceps

    Barbell Bench Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Incline Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Flat Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Seated Dumbbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Day 2 Back and Triceps

    Lat Pull down 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Underhand Rows 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Tricep Rope Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Day 3 Legs

    Squats 2 x 10 3 x 10-12 3 mins 1 x 8-10 0 sets 6 sets

    Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Standing Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Standing Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 Shoulders

    Bent Lateral Raises 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Standing Dumbbell Front Raise 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

    Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    13 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 4

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1 Chest and Biceps

    Barbell Bench Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Incline Dumbbell press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Flat Dumbbell Fly 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    E-Z Barbell Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Dumbbell curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 2 Back and Triceps

    Lat Pull down 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Seated Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Lying T-Bar Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Tricep Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 3 Legs

    Squats 2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets

    Lunges 1 x 10 4 x 10-12 90 sec 0 sets 0 sets 5 sets

    Leg Curls 1 x 10 3 x 10-12 90 sec 1 x 8-10 0 sets 5 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 Shoulders

    Military Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Seated Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    14 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 5

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1 Chest and Biceps

    Flat Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Incline Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Incline Dumbbell Fly 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Preacher Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Hammer Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 2 Back and Triceps

    Seated Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Lat Pull down 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Single Arm Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Tricep Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 3 Legs

    Squats 2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets

    Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 Shoulders

    Military Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Standing Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Seated Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Rear Delt Machine 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Barbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    15 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 6

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1 Chest and Biceps

    Barbell Bench Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Incline Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Flat Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Seated Dumbbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Day 2 Back and Triceps

    Lat Pull down 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 6-8 5 sets

    Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 6-8 5 sets

    Underhand Rows 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 6-8 5 sets

    Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 6-8 5 sets

    Tricep Rope Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 6-8 5 sets

    Day 3 Legs

    Squats 2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets

    Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Standing Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Standing Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 Shoulders

    Bent Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    16 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 7

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1 Chest and Biceps

    Barbell Bench Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Incline Dumbbell press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Flat Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    E-Z Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Dumbbell curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Day 2 Back and Triceps

    Lat Pull down 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Lying T-Bar Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Tricep Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Day 3 Legs

    Squats 2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets

    Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Curls 1 x 10 3 x 10-12 90 sec 1 x 8-10 0 sets 5 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 Shoulders

    Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Seated Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    17 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 8

    Exercise Warm up x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1 Chest and Biceps

    Barbell Bench Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Incline Dumbbell press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Flat Dumbbell Fly 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    E-Z Barbell Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Dumbbell curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 2 Back and Triceps

    Lat Pull down 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Seated Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Lying T-Bar Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Tricep Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 3 Legs

    Squats 2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets

    Lunges 1 x 10 4 x 10-12 90 sec 0 sets 0 sets 5 sets

    Leg Curls 1 x 10 3 x 10-12 90 sec 1 x 8-10 0 sets 5 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 Shoulders

    Military Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Seated Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    18 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 9

    Exercise Warm up x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1 Chest and Biceps

    Flat Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Incline Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Incline Dumbbell Fly 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Preacher Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Hammer Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 2 Back and Triceps

    Seated Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Lat Pull down 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Single Arm Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Tricep Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 3 Legs

    Squats 2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets

    Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 Shoulders Military Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Standing Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Seated Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Rear Delt Machine 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Barbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    19 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 10

    Exercise Warm up x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1 Chest and Biceps

    Barbell Bench Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Flat Dumbbell Fly 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Seated Dumbbell Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Barbell Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Day 2 Back and Triceps

    Lat Pull down 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Seated Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Underhand Rows 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Tricep Rope Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Day 3 Legs

    Squats 2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets

    Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Standing Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Standing Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 Shoulders

    Bent Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    20 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 11

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1 Chest and Biceps

    Flat Dumbbell Press 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

    Incline Barbell Press 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

    Pec Deck No warm-

    up 7 x 10 30-45 secs 0 sets 0 sets 7 sets

    Hammer Curl 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

    Preacher Curl No warm-

    up 7 x 10 30-45 secs 0 sets 0 sets 7 sets

    Day 2 Back and Triceps

    Seated Row 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

    Lat Pull down 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

    Lying T-bar Row No warm-

    up 7 x 10 30-45 secs 0 sets 0 sets 7 sets

    Tricep Pushdowns 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

    Rope Pushdowns No warm-

    up 7 x 10 30-45 secs 0 sets 0 sets 7 sets

    Day 3 Legs

    Squats 2 x 10 4 x 10-12 3 mins 0 sets 0 sets 6 sets

    Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Seated Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Press No warm-

    up 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets

    Day 4 Shoulders

    Standing Side Lateral Raises 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

    Seated Front Raise 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

    Rear Delt Machine 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

    Barbell Shrugs 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

    Machine Shoulder Press

    No warm-up 7 x 8-10

    30-45 secs 0 sets 0 sets 7 sets

    21 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 12

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1 Chest and Biceps

    Barbell Bench Press 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

    Pec Deck No warm-

    up 7 x 10 30-45 secs 0 sets 0 sets 7 sets

    Seated Dumbbell Curl 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

    Straight-bar cable curl No warm-

    up 7 x 10 30-45 secs 0 sets 0 sets 7 sets

    Day 2 Back and Triceps

    Lat Pull down 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

    Seated Row 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

    Underhand Rows No warm-

    up 7 x 10 30-45 secs 0 sets 0 sets 7 sets

    Skull Crushers 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

    Tricep Rope Pushdowns

    No warm-up 7 x 10

    30-45 secs 0 sets 0 sets 7 sets

    Day 3 Legs

    Squats 2 x 10 4 x 10-12 3 mins 0 sets 0 sets 6 sets

    Standing Leg Curls 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Standing Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Hack Squat No warm-

    up 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets

    Day 4 Shoulders

    Bent Lateral Raises 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

    Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

    Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

    Machine Shoulder Press

    No warm-up 7 x 8-10

    30-45 secs 0 sets 0 sets 7 sets

    22 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • MESOMORPH WORKOUT PLAN

    23 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Notice

    The following program requires you to perform supersets. If you are familiar with

    supersets by all means continue on, but if you have not heard of them or need a

    refresher please read the next couple of paragraphs so you have a full

    understanding.

    Supersets

    Supersets are essentially two exercises performed back to back that commonly

    target opposing muscle groups, namely one agonist and one antagonist (also

    known as push and pull) muscle group. Examples of such muscles are the biceps

    and triceps, hamstrings and quads, and chest and back.

    They are also different from normal sets as you don't rest between exercises,

    whereas you would normally take anywhere from 30 seconds to 2 minutes

    depending on your somatotype.

    Note on cardio:

    You are going to need to complete 5 Cardio sessions per week. The schedule is as

    follows:

    Week 1-6 3 Low Intensity, 2 High Intensity

    Week 7-12 2 Low Intensity, 3 High Intensity

    Revert back to the cardio section of the Manual to see how the schedule changes

    from week to week. Be sure to be diligent in getting your cardiovascular training

    done and make it a core component of the system. This will burn excess calories

    and have the fat melting away at a very rapid rate.

    Note on abs/core training:

    Your core training is important, but the concern of this 12 week program is to lose

    as much fat possible without compromising your lean muscle. Because of this, the

    CFLs focus is on your weight training regimen. There is not a required

    24 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • abdominal/core training component in this particular 12 week program. That

    being said, it is recommended that you train your core 2-3 times per week for 10-

    15 minutes. The focus of your exercises should be balanced between lower,

    middle and upper abdomen as well as your obliques.

    Your success over the next 12 weeks will be directly related to how closely you

    follow the program below. You will need to do the outlined exercises, sets and

    reps in order while following the appropriate rest time to achieve maximum

    results. Lastly, your ripped sets have been identified for you in blue below. Dig

    deep mentally, physically, and push your body to its limits for these sets

    knowing you are triggering whats needed for new fat loss.

    25 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 1

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Military Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Seated Side Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Standing Dumbbell Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Day 2- Biceps and Triceps

    Standing E-Z Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Seated Dumbbell Hammer Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    E-Z Bar Preacher Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Overhead Rope Extensions 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    Skull Crushers 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Close-Grip Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Day 3 - Legs

    Squats 2 x 10 3 x 10-12 2 mins 1x10-12 0 sets 6 sets

    Lunges 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

    Leg Curls 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

    Calf Raises 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Incline Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Incline Dumbbell Flys 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Day 5 - Back

    Lat Pull Down 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Seated Cable Row 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Lying T-Bar Row 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Close Grip Pull Down 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    26 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 2

    Exercise Warm up x

    reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Military Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Standing Side Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Seated Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Rear Delt Machine 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Barbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Day 2- Biceps and Triceps

    Straight Bar Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Standing Dumbbell Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Reverse Grip E-Z Bar Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Single Arm Rope Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Seated Overhead Dumbbell Extensions 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Day 3 - Legs

    Squats 2 x 10 3 x 10-12 2 mins 1x10-12 0 sets 6 sets

    Leg Press 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

    Stiff Legged Deadlift 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

    Seated Calf Raises 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

    Day 4 - Chest Flat Bench Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Incline Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Incline Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Pec Deck 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Day 5 - Back

    Seated Wide Grip Row 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Lat Pull Down 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Underhand Rows 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets One-arm Dumbbell Rows 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    27 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 3

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Bent Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Military Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Standing Dumbbell Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Day 2- Biceps and Triceps

    Standing Dumbbell Hammer Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Standing E-Z Bar Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Dumbbell Preacher Curls (alternating arms) 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Straight Bar Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Skull Crushers 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Close-Grip Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Day 3 - Legs

    Squats 2 x 10 3 x 10-12 2 mins 1x10-12 0 sets 6 sets

    Hack Squat 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

    Standing Leg Curls 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

    Standing Calf Raises 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Incline Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Decline Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Standing Cable Flys 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Day 5 - Back

    Lat Pull down 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Seated One-arm Cable Rows 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Wide Grip Pull down 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Lying T-Bar Row 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    28 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 4

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Military Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Seated Side Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Standing Dumbbell Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Day 2- Biceps and Triceps

    Standing E-Z Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Seated Dumbbell Hammer Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    E-Z Bar Preacher Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Overhead Rope Extensions 1 x 10 3 x 8-10 3 x 10-12 1x10-12 0 sets 5 sets

    Skull Crushers 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Close-Grip Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 1x10-12 0 sets 7 sets

    Lunges 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

    Leg Curls 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

    Calf Raises 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Incline Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Incline Dumbbell Flys 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Day 5 - Back

    Lat Pull Down 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Seated Cable Row 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Lying T-Bar Row 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Close Grip Pull Down 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    29 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 5

    Exercise Warm up x

    reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Military Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Standing Side Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Seated Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Rear Delt Machine 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Barbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Day 2- Biceps and Triceps

    Straight Bar Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Standing Dumbbell Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Reverse Grip E-Z Bar Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Single Arm Rope Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Seated Overhead Dumbbell Extensions 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 1x10-12 0 sets 7 sets

    Leg Press 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

    Stiff Legged Deadlift 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

    Seated Calf Raises 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

    Day 4 - Chest Flat Bench Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Incline Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Incline Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Pec Deck 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Day 5 - Back

    Seated Wide Grip Row 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Lat Pull Down 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Underhand Rows 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets One-arm Dumbbell Rows 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    30 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 6

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Bent Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Military Dumbbell Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Standing Dumbbell Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Day 2- Biceps and Triceps

    Standing Dumbbell Hammer Curls 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Standing E-Z Bar Curls 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Dumbbell Preacher Curls (alternating arms) 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Straight Bar Pushdowns 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Skull Crushers 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Close-Grip Pushdowns 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 1x10-12 0 sets 7 sets

    Hack Squat 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

    Standing Leg Curls 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

    Standing Calf Raises 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Barbell Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Incline Barbell Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Decline Barbell Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Standing Cable Flys 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Day 5 - Back

    Lat Pull down 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Seated One-arm Cable Rows 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Wide Grip Pull down 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Lying T-Bar Row 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    31 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 7

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Military Dumbbell Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Seated Side Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Standing Dumbbell Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Day 2- Biceps and Triceps

    Standing E-Z Curls 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Seated Dumbbell Hammer Curls 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    E-Z Bar Preacher Curls 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Overhead Rope Extensions 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Skull Crushers 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Close-Grip Pushdowns 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 1x10-12 0 sets 7 sets

    Lunges 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

    Leg Curls 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

    Calf Raises 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Barbell Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Incline Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Incline Dumbbell Flys 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Day 5 - Back

    Lat Pull Down 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Seated Cable Row 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Lying T-Bar Row 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Close Grip Pull Down 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    32 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 8

    Exercise Warm up x

    reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Military Dumbell Press 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Seated Side Lateral Raises 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Standing Dumbell Front Raise 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Dumbell Shrugs 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Day 2- Biceps and Triceps

    Standing E-Z Curls 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Seated Dumbell Hammer Curls 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    E-Z Bar Preacher Curls 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Overhead Rope Extensions 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Skull Crushers 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Close-Grip Pushdowns 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 1 x 10-12 0 sets 7 sets

    Lunges 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

    Leg Curls 1 x 10 2 x 10-12 1 mins 1 x 10-12 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 10-12 0 sets 4 sets

    Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 10-12 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Barbell Press 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Incline Dumbell Press 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Flat Bench Dumbell Flys 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Incline Dumbell Flys 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Day 5 - Back

    Lat Pull Down 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Seated Cable Row 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Lying T-Bar Row 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Close Grip Pull Down 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    33 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 9

    Exercise Warm up x

    reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Military Barbell Press 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Standing Side Lateral Raises 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Seated Front Raise 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Rear Delt Machine 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Barbell Shrugs 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Day 2- Biceps and Triceps

    Straight Bar Curls 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Standing Dumbell Curls 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Reverse Grip E-Z Bar Curls 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Single Arm Rope Pushdowns 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Seated Overhead Dumbell Extensions 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 1 x 10-12 0 sets 7 sets

    Leg Press 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

    Stiff Legged Deadlift 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 10-12 0 sets 4 sets

    Seated Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 10-12 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Dumbell Press 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Incline Barbell Press 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Incline Dumbell Press 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Pec Deck 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Day 5 - Back

    Seated Wide Grip Row 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Lat Pull Down 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Underhand Rows 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    One-arm Dumbell Rows 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    34 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 10

    Exercise Warm up x

    reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Bent Lateral Raises 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Military Dumbell Press 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

    Standing Dumbell Front Raise 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Dumbell Shrugs 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Day 2- Biceps and Triceps

    Standing Dumbell Hammer Curls 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

    Standing E-Z Bar Curls 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

    Dumbell Preacher Curls (alternating arms) 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

    Straight Bar Pushdowns 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

    Skull Crushers 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

    Close-Grip Pushdowns 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 1 x 10-12 0 sets 7 sets

    Hack Squat 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

    Standing Leg Curls 1 x 10 2 x 10-12 1 mins 1 x 10-12 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 10-12 0 sets 4 sets

    Standing Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 10-12 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Barbell Press 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

    Incline Barbell Press 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

    Decline Barbell Press 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

    Standing Cable Flys 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

    Day 5 - Back

    Lat Pulldown 1 x 8-10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

    Seated One-arm Cable Rows 1 x 8-10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

    Wide Grip Pulldown 1 x 8-10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

    Lying T-Bar Row 1 x 8-10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

    35 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 11

    Exercise Warm up x

    reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders Standing Side Lateral Raises 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Seated Front Raise 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Rear Delt Machine 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Machine Shoulder Press No warm-

    up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets

    Day 2- Biceps and Triceps

    Straight Bar Curls 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Standing Dumbbell Curls 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Preacher Curl Machine No warm-

    up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets Single Arm Rope Pushdowns 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets Seated Overhead Dumbbell Extensions 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Close Grip Pushdowns No warm-

    up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets

    Stiff Legged Deadlift 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

    Seated Calf Raises 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

    Leg Press No warm-

    up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets

    Day 4 - Chest Flat Bench Dumbbell Press 1 x 10 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Incline Barbell Press 1 x 10 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Pec Deck No warm-

    up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets

    Day 5 - Back

    Seated Wide Grip Row 1 x 8-10 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Lat Pull Down 1 x 8-10 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Underhand Rows No Warm-

    up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets

    36 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 12

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Bent Lateral Raises 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Machine Shoulder Press No warm-

    up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets

    Day 2- Biceps and Triceps

    Standing Dumbbell Hammer Curls 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Standing E-Z Bar Curls 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Straight Bar Pushdowns 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Skull Crushers 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Superset Below

    Straight Bar Machine Curls

    No warm-up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets

    Overhead Rope Extensions No warm-

    up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets

    Standing Leg Curls 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

    Standing Calf Raises 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

    Hack Squat No warm-

    up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets

    Day 4 - Chest

    Flat Bench Barbell Press 1 x 10 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Incline Barbell Press 1 x 10 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Standing Cable Flys No warm-

    up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets

    Day 5 - Back

    Lat Pull down 1 x 8-10 5 x 10-12 1 min 1 x 8-10 0 sets 6 sets

    Seated Cable Rows 1 x 8-10 5 x 10-12 1 min 1 x 8-10 0 sets 6 sets

    Lying T-Bar Row No Warm-

    up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets

    37 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • ENDOMORPH WORKOUT PLAN

    38 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Notice

    The following program requires you to perform supersets. If you are familiar with

    supersets by all means continue on, but if you have not heard of them or need a

    refresher please read the next couple of paragraphs so you have a full

    understanding.

    Supersets

    Supersets are essentially two exercises performed back to back that commonly

    target opposing muscle groups, namely one agonist and one antagonist (also

    known as push and pull) muscle group. Examples of such muscles are the biceps

    and triceps, hamstrings and quads, and chest and back.

    They are also different from normal sets as you don't rest between exercises,

    whereas you would normally take anywhere from 30 seconds to 2 minutes

    depending on your somatotype.

    Note on cardio:

    You are going to need to complete 5 Cardio sessions per week. The schedule is as

    follows:

    Week 1-4 2 Low Intensity, 3 High Intensity

    Week 5-8 1 Low Intensity, 4 High Intensity

    Week 9-12 5 High Intensity

    Revert back to the cardio section of the Manual to see how the schedule changes

    from week to week. Be sure to be diligent in getting your cardiovascular training

    done and make it a core component of the system. This will burn excess calories

    and have the fat melting away at a very rapid rate.

    39 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Note on abs/core training:

    Your core training is important, but the concern of this 12 week program is to lose

    as much fat possible without compromising your lean muscle. Because of this, the

    CFLs focus is on your weight training regimen. There is not a required

    abdominal/core training component in this particular 12 week program. That

    being said, it is recommended that you train your core 2-3 times per week for 10-

    15 minutes. The focus of your exercises should be balanced between lower,

    middle and upper abdomen as well as your obliques.

    Your success over the next 12 weeks will be directly related to how closely you

    follow the program below. You will need to do the outlined exercises, sets and

    reps in order while following the appropriate rest time to achieve maximum

    results. Lastly, your ripped sets have been identified for you in blue below. Dig

    deep mentally, physically, and push your body to its limits for these sets

    knowing you are triggering whats needed for new fat loss.

    40 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Week 1-3

    Week 1 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1)

    Week 2 2 Push Days,3 Pull Days (Day 2, 3, 4, 1, 2)

    Week 3 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3)

    Day 1 - Push

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Super-Sets

    Failure Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Barbell Bench Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Tricep pushdown 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Superset #2

    Military Shoulder Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Leg Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Superset #3

    Squats 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Calf Raises 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Day 2 - Pull

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Lat Pull down 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Dumbbell bicep curl 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Superset #2

    Seated Row 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Hamstring Curls 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Superset #3

    Stiff Legged Deadlifts 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Shoulder Shrugs (dumbbell) 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    41 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Day 3 - Push

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Barbell Incline Bench Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Tricep rope extension 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Superset #2

    Rear Delt Dumbbell Fly 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Leg Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Superset #3

    Pec Deck 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Skull Crushers 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Day 4 - Pull

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Lat Pull down 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    E-Z Bar Bicep Curl 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Superset #2

    One Armed Dumbbell Rows 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Hamstring Curls 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Superset #3

    Stiff Legged Deadlifts 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Preacher Curls 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    42 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Week 4-6

    Week 4 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4)

    Week 5 3 Push Days,2 Pull Days (Day 1, 2, 3, 4, 1)

    Week 6 2 Push Days, 3 Pull Days (Day 2, 3, 4, 1, 2)

    Day 1 - Push

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Super-Sets

    Failure Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Dumbbell Bench Press 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Tricep pushdown 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Superset #2

    Lateral Shoulder Raises 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Leg Press 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Superset #3

    Squats 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Calf Raises 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Day 2 - Pull

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1 Close Grip Lat Pull down 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Seated Dumbbell Curl 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Superset #2

    Wide Grip Seated Row 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Hamstring Curls 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Superset #3

    Stiff Legged Deadlifts 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Shoulder Shrugs (Barbell) 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    43 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Day 3 - Push

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1 Dumbbell Incline Bench Press 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Overhead Rope Extension 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Superset #2

    Rear Delt Dumbbell Fly 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Leg Press 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Superset #3

    Cable Crossover Fly 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Front Delt Raises 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Day 4 - Pull

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Lat Pull down 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    E-Z Bar Bicep Curl 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Superset #2

    Underhand Rows 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Hamstring Curls 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Superset #3

    Stiff Legged Deadlifts 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Preacher Curls 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    44 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Week 7-9

    Week 7 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3)

    Week 8 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4)

    Week 9 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1)

    Day 1 - Push

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Super-Sets

    Failure Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Barbell Bench Press 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets

    Tricep pushdown 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets

    Superset #2

    Military Shoulder Press 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets

    Leg Press 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Superset #3

    Squats 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Calf Raises 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Day 2 - Pull

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Lat Pull down 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets

    Dumbbell bicep curl 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets

    Superset #2

    Seated Row 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets

    Hamstring Curls 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Superset #3

    Stiff Legged Deadlifts 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Shoulder Shrugs (dumbbell) 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    45 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Day 3 - Push

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Barbell Incline Bench Press 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets

    Tricep rope extension 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets

    Superset #2

    Rear Delt Dumbbell Fly 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets

    Leg Press 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Superset #3

    Pec Deck 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Skull Crushers 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Day 4 - Pull

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Lat Pull down 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets

    E-Z Bar Bicep Curl 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets

    Superset #2

    One Armed Dumbbell Rows 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets

    Hamstring Curls 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Superset #3

    Stiff Legged Deadlifts 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

    Preacher Curls 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets

    46 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Week 10-12

    Week 10 2 Push Days, 3 Pull Days (Day 2, 3, 4, 1, 2)

    Week 11 3 Push Days, 2Pull Days (Day 3, 4, 1, 2, 3)

    Week 12 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4)

    Day 1 - Push

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Super-Sets

    Failure Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Barbell Bench Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Tricep pushdown 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Superset #2

    Military Shoulder Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Leg Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Superset #3

    Squats 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Calf Raises 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Day 2 - Pull

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Lat Pulldown 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Dumbell bicep curl 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Superset #2

    Seated Row 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Hamstring Curls 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Superset #3

    Stiff Legged Deadlifts 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Shoulder Shrugs (dumbell) 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    47 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Day 3 - Push

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Barbell Incline Bench Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Tricep rope extension 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Superset #2

    Rear Delt Dumbell Fly 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Leg Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Superset #3

    Pec Deck 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Skull Crushers 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Day 4 - Pull

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Lat Pulldown 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    E-Z Bar Bicep Curl 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Superset #2

    One Armed Dumbell Rows 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Hamstring Curls 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Superset #3

    Stiff Legged Deadlifts 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    Preacher Curls 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

    48 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • ECTO-MESO WORKOUT PLAN

    49 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Note on cardio:

    You are going to need to complete 4 Cardio sessions per week. The schedule is as

    follows:

    Week 1-4 3 Low Intensity, 1 High Intensity

    Week 5-8 2 Low Intensity, 2 High Intensity

    Week 9-12 1 Low Intensity, 3 High Intensity

    Revert back to the cardio section of the Manual to see how the schedule changes

    from week to week. Be sure to be diligent in getting your cardiovascular training

    done and make it a core component of the system. This will burn excess calories

    and have the fat melting away at a very rapid rate.

    Note on abs/core training:

    Your core training is important, but the concern of this 12 week program is to lose

    as much fat possible without compromising your lean muscle. Because of this, the

    CFLs focus is on your weight training regimen. There is not a required

    abdominal/core training component in this particular 12 week program. That

    being said, it is recommended that you train your core 2-3 times per week for 10-

    15 minutes. The focus of your exercises should be balanced between lower,

    middle and upper abdomen as well as your obliques.

    Your success over the next 12 weeks will be directly related to how closely you

    follow the program below. You will need to do the outlined exercises, sets and

    reps in order while following the appropriate rest time to achieve maximum

    results. Lastly, your ripped sets have been identified for you in blue below. Dig

    deep mentally, physically, and push your body to its limits for these sets

    knowing you are triggering whats needed for new fat loss.

    50 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 1

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1 Chest and Biceps

    Barbell Bench Press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets Incline Dumbbell press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Flat Dumbbell Fly 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    E-Z Barbell Curl 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Dumbbell curl 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Day 2 Back and Triceps

    Lat Pull down 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Seated Row 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Lying T-Bar Row 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Skull Crushers 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Tricep Pushdowns 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Day 3 Legs

    Squats 2 x 10 3 x 10-12 2 mins 1x10-12 0 sets 6 sets

    Lunges 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Leg Curls 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Calf Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Day 4 Shoulders

    Military Dumbbell Press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Seated Side Lateral Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Standing Dumbbell Front Raise 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    51 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 2

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1 Chest and Biceps

    Flat Dumbbell Press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Incline Barbell Press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Incline Dumbbell Fly 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Preacher Curl 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Hammer Curl 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Day 2 Back and Triceps

    Seated Row 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Lat Pull down 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Single Arm Row 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Tricep Pushdowns 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Skull Crushers 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Day 3 Legs

    Squats 2 x 10 3 x 10-12 2 mins 1x10-12 0 sets 6 sets

    Leg Press 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Stiff Legged Deadlift 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Seated Calf Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Day 4 Shoulders

    Military Barbell Press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Standing Side Lateral Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Seated Front Raise 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Rear Delt Machine 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Barbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    52 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 3

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1 Chest and Biceps

    Barbell Bench Press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets Incline Dumbbell Press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Flat Dumbbell Fly 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Seated Dumbbell Curl 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Barbell Curl 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Day 2 Back and Triceps

    Lat Pull down 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Seated Row 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Underhand Rows 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Skull Crushers 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Tricep Rope Pushdowns 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Day 3 Legs

    Squats 2 x 10 3 x 10-12 2 mins 1x10-12 0 sets 6 sets

    Hack Squat 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Standing Leg Curls 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Standing Calf Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Day 4 Shoulders

    Bent Lateral Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Military Dumbbell Press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Standing Dumbbell Front Raise 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    53 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 4

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1 Chest and Biceps

    Barbell Bench Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Incline Dumbbell press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Flat Dumbbell Fly 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    E-Z Barbell Curl 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Dumbbell curl 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Day 2 Back and Triceps

    Lat Pull down 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Seated Row 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Lying T-Bar Row 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Skull Crushers 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Tricep Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Day 3 Legs

    Squats 2 x 10 4 x 10-12 2 mins 1x10-12 0 sets 7 sets

    Lunges 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Leg Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Leg Extension 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Calf Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Day 4 Shoulders

    Military Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Seated Side Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Standing Dumbbell Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    54 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 5

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1 Chest and Biceps

    Flat Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Incline Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Incline Dumbbell Fly 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Preacher Curl 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Hammer Curl 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Day 2 Back and Triceps

    Seated Row 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Lat Pull down 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Single Arm Row 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Tricep Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Skull Crushers 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Day 3 Legs

    Squats 2 x 10 4 x 10-12 2 mins 1x10-12 0 sets 7 sets

    Leg Press 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Stiff Legged Deadlift 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Seated Calf Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Day 4 Shoulders

    Military Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Standing Side Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Seated Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Rear Delt Machine 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Barbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    55 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 6

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Day 1 Chest and Biceps

    Barbell Bench Press 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12 Incline Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12

    Flat Dumbbell Fly 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12

    Seated Dumbbell Curl 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12

    Barbell Curl 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12

    Day 2 Back and Triceps

    Lat Pull down 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12

    Seated Row 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12

    Underhand Rows 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12

    Skull Crushers 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12

    Tricep Rope Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12

    Day 3 Legs

    Squats 2 x 10 4 x 10-12 2 mins 1x10-12 0 sets

    Hack Squat 1 x 10 3 x 10-12 1 min 0 sets 0 sets

    Standing Leg Curls 1 x 10 2 x 10-12 1 min 1x10-12 0 sets

    Leg Extension 1 x 10 2 x 10-12 1 min 1x10-12 0 sets

    Standing Calf Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets

    Day 4 Shoulders

    Bent Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets

    Military Dumbbell Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12

    Standing Dumbbell Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1x10-12 0 sets

    Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets

    56 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 7

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1 Chest and Biceps

    Barbell Bench Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets Incline Dumbbell press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Flat Dumbbell Fly 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    E-Z Barbell Curl 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Dumbbell curl 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Day 2 Back and Triceps

    Lat Pull down 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Seated Row 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Lying T-Bar Row 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Skull Crushers 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Tricep Pushdowns 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Day 3 Legs

    Squats 2 x 10 4 x 10-12 2 mins 1x10-12 0 sets 7 sets

    Lunges 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Leg Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Leg Extension 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Calf Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

    Day 4 Shoulders

    Military Dumbbell Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

    Seated Side Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Standing Dumbbell Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

    57 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 8

    Exercise Warm up x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1 Chest and Biceps

    Flat Dumbell Press 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    Incline Barbell Press 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    Incline Dumbell Fly 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    Preacher Curl 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    Hammer Curl 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    Day 2 Back and Triceps

    Seated Row 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    Lat Pulldown 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    Single Arm Row 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    Tricep Pushdowns 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    Skull Crushers 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    Day 3 Legs

    Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets

    Leg Press 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Stiff Legged Deadlift 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 1 min 1 x 8-10 0 sets 4 sets

    Seated Calf Raises 1 x 10 2 x 10-12 1 min 1 x 8-10 0 sets 4 sets

    Day 4 Shoulders Military Barbell Press 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    Standing Side Lateral Raises 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    Seated Front Raise 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    Rear Delt Machine 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    Barbell Shrugs 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    58 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 9

    Exercise Warm up x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1 Chest and Biceps

    Barbell Bench Press 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets Incline Dumbell Press 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

    Flat Dumbell Fly 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

    Seated Dumbell Curl 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

    Barbell Curl 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

    Day 2 Back and Triceps

    Lat Pulldown 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

    Seated Row 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

    Underhand Rows 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

    Skull Crushers 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

    Tricep Rope Pushdowns 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

    Day 3 Legs

    Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets

    Hack Squat 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Standing Leg Curls 1 x 10 2 x 10-12 1 min 1 x 8-10 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 1 min 1 x 8-10 0 sets 4 sets

    Standing Calf Raises 1 x 10 2 x 10-12 1 min 1 x 8-10 0 sets 4 sets

    Day 4 Shoulders

    Bent Lateral Raises 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    Military Dumbell Press 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

    Standing Dumbell Front Raise 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    Dumbell Shrugs 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    59 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 10

    Exercise Warm up x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1 Chest and Biceps

    Barbell Bench Press 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets Incline Dumbell press 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

    Flat Dumbell Fly 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

    E-Z Barbell Curl 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

    Dumbell curl 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

    Day 2 Back and Triceps

    Lat Pulldown 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

    Seated Row 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

    Lying T-Bar Row 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

    Skull Crushers 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

    Tricep Pushdowns 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

    Day 3 Legs

    Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets

    Lunges 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Leg Curls 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    Leg Extension 1 x 10 2 x 10-12 1 min 1 x 8-10 0 sets 4 sets

    Calf Raises 1 x 10 2 x 10-12 1 min 1 x 8-10 0 sets 4 sets

    Day 4 Shoulders

    Military Dumbell Press 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

    Seated Side Lateral Raises 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    Standing Dumbell Front Raise 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    Dumbell Shrugs 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

    60 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 11

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1 Chest and Biceps

    Flat Dumbbell Press 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Incline Barbell Press 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Pec Deck No warm-

    up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets

    Hammer Curl 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Preacher Curl No warm-

    up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets

    Day 2 Back and Triceps

    Seated Row 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Lat Pull down 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Lying T-bar Row No warm-

    up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets

    Tricep Pushdowns 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Rope Pushdowns No warm-

    up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets

    Day 3 Legs

    Squats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets

    Stiff Legged Deadlift 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Seated Calf Raises 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Leg Press No warm-

    up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets

    Day 4 Shoulders

    Standing Side Lateral Raises 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Seated Front Raise 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Rear Delt Machine 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Barbell Shrugs 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Machine Shoulder Press

    No warm-up 7 x 8-10

    30-45 secs 0 sets 0 sets 7 sets

    61 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 12

    Exercise Warm

    up x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1 Chest and Biceps Barbell Bench Press 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets Incline Dumbbell Press 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Pec Deck No warm-

    up 7 x 10 30-45 secs 0 sets 0 sets 7 sets

    Seated Dumbbell Curl 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets Straight-bar cable curl

    No warm-up 7 x 10

    30-45 secs 0 sets 0 sets 7 sets

    Day 2 Back and Triceps Lat Pull down 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Seated Row 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Underhand Rows No warm-

    up 7 x 10 30-45 secs 0 sets 0 sets 7 sets

    Skull Crushers 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Tricep Rope Pushdowns

    No warm-up 7 x 10

    30-45 secs 0 sets 0 sets 7 sets

    Day 3 Legs Squats 2 x 10 4 x 10-12 3 mins 0 sets 0 sets 6 sets

    Standing Leg Curls 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Standing Calf Raises 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Hack Squat No warm-

    up 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets

    Day 4 Shoulders Bent Lateral Raises 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Standing Dumbbell Front Raise 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

    Machine Shoulder Press

    No warm-up 7 x 8-10

    30-45 secs 0 sets 0 sets 7 sets

    62 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • MESO-ECTOMORPH

    WORKOUT PLAN

    63 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Note on cardio:

    You are going to need to complete 5 Cardio sessions per week. The schedule is as

    follows:

    Week 1-3 3 Low Intensity, 2 High Intensity

    Week 4-6 2 Low Intensity, 3 High Intensity

    Week 7-9 3 Low Intensity, 2 High Intensity

    Week 10-12 2 Low Intensity, 3 High Intensity

    Revert back to the cardio section of the Manual to see how the schedule changes

    from week to week. Be sure to be diligent in getting your cardiovascular training

    done and make it a core component of the system. This will burn excess calories

    and have the fat melting away at a very rapid rate.

    Note on abs/core training:

    Your core training is important, but the concern of this 12 week program is to lose

    as much fat possible without compromising your lean muscle. Because of this, the

    CFLs focus is on your weight training regimen. There is not a required

    abdominal/core training component in this particular 12 week program. That

    being said, it is recommended that you train your core 2-3 times per week for 10-

    15 minutes. The focus of your exercises should be balanced between lower,

    middle and upper abdomen as well as your obliques.

    Your success over the next 12 weeks will be directly related to how closely you

    follow the program below. You will need to do the outlined exercises, sets and

    reps in order while following the appropriate rest time to achieve maximum

    results. Lastly, your ripped sets have been identified for you in blue below. Dig

    deep mentally, physically, and push your body to its limits for these sets

    knowing you are triggering whats needed for new fat loss.

    64 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 1

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Military Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Seated Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 2- Biceps and Triceps

    Standing E-Z Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Seated Dumbbell Hammer Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    E-Z Bar Preacher Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Overhead Rope Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Close-Grip Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 3 - Legs

    Squats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets

    Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Incline Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 5 - Back

    Lat Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Seated Cable Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Lying T-Bar Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Close Grip Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    65 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 2

    Exercise Warm up x

    reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Military Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Standing Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Seated Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Rear Delt Machine 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Barbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 2- Biceps and Triceps

    Straight Bar Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Standing Dumbbell Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Reverse Grip E-Z Bar Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Single Arm Rope Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Seated Overhead Dumbbell Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 3 - Legs

    Squats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets

    Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 - Chest Flat Bench Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Incline Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Pec Deck 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 5 - Back

    Seated Wide Grip Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Lat Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Underhand Rows 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets One-arm Dumbbell Rows 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    66 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 3

    Exercise Warm up x

    reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Bent Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Military Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 2- Biceps and Triceps

    Standing Dumbbell Hammer Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Standing E-Z Bar Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Dumbbell Preacher Curls (alternating arms) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Straight Bar Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Close-Grip Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 3 - Legs

    Squats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets

    Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Standing Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Standing Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Incline Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Decline Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Standing Cable Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 5 - Back

    Lat Pull down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Seated One-arm Cable Rows 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Wide Grip Pull down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Lying T-Bar Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    67 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 4

    Exercise Warm up x

    reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Military Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Seated Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 2- Biceps and Triceps

    Standing E-Z Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Seated Dumbbell Hammer Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    E-Z Bar Preacher Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Overhead Rope Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Close-Grip Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets

    Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Incline Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 5 - Back

    Lat Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Seated Cable Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Lying T-Bar Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Close Grip Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    68 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 5

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Military Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Standing Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Seated Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Rear Delt Machine 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Barbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 2- Biceps and Triceps

    Straight Bar Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Standing Dumbbell Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Reverse Grip E-Z Bar Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Single Arm Rope Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Seated Overhead Dumbbell Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets

    Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Incline Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Pec Deck 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 5 - Back

    Seated Wide Grip Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Lat Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Underhand Rows 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    One-arm Dumbbell Rows 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    69 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 6

    Exercise Warm up x

    reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Bent Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 2- Biceps and Triceps Standing Dumbbell Hammer Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Standing E-Z Bar Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Dumbbell Preacher Curls (alternating arms) 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Straight Bar Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Close-Grip Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets

    Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Standing Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Standing Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Incline Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Decline Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Standing Cable Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 5 - Back

    Lat Pull down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Seated One-arm Cable Rows 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Wide Grip Pull down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Lying T-Bar Row 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    70 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 7

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Seated Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 2- Biceps and Triceps

    Standing E-Z Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Seated Dumbbell Hammer Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    E-Z Bar Preacher Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Overhead Rope Extensions 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Close-Grip Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets

    Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Incline Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 5 - Back

    Lat Pull Down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Seated Cable Row 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Lying T-Bar Row 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Close Grip Pull Down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    71 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 8

    Exercise Warm up x

    reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets) Total Sets

    Day 1- Shoulders

    Military Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Seated Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 2- Biceps and Triceps

    Standing E-Z Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Seated Dumbbell Hammer Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    E-Z Bar Preacher Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Overhead Rope Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Close-Grip Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets

    Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Incline Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 5 - Back

    Lat Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Seated Cable Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Lying T-Bar Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Close Grip Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    72 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 9

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Military Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Standing Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Seated Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Rear Delt Machine 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Barbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 2- Biceps and Triceps

    Straight Bar Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Standing Dumbbell Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Reverse Grip E-Z Bar Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Single Arm Rope Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Seated Overhead Dumbbell Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets

    Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Incline Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Pec Deck 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 5 - Back

    Seated Wide Grip Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Lat Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Underhand Rows 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    One-arm Dumbbell Rows 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    73 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 10

    Exercise Warm up x

    reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Bent Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 2- Biceps and Triceps Standing Dumbbell Hammer Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Standing E-Z Bar Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Dumbbell Preacher Curls (alternating arms) 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Straight Bar Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Close-Grip Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets

    Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Standing Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Standing Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Incline Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Decline Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Standing Cable Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 5 - Back

    Lat Pull down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Seated One-arm Cable Rows 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Wide Grip Pull down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Lying T-Bar Row 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    74 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 11

    Exercise Warm up x

    reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders Standing Side Lateral Raises 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Seated Front Raise 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Rear Delt Machine 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Machine Shoulder Press No warm-

    up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets

    Day 2- Biceps and Triceps

    Straight Bar Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Standing Dumbbell Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Preacher Curl Machine No warm-

    up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets Single Arm Rope Pushdowns 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets Seated Overhead Dumbbell Extensions 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Close Grip Pushdowns No warm-

    up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets

    Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Seated Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Press No warm-

    up 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets

    Day 4 - Chest Flat Bench Dumbbell Press 1 x 10 5 x 8-10 90 sec 0 sets 0 sets 6 sets

    Incline Barbell Press 1 x 10 5 x 8-10 90 sec 0 sets 0 sets 6 sets

    Pec Deck No warm-

    up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets

    Day 5 - Back

    Seated Wide Grip Row 1 x 8-10 5 x 8-10 90 sec 0 sets 0 sets 6 sets

    Lat Pull Down 1 x 8-10 5 x 8-10 90 sec 0 sets 0 sets 6 sets

    Underhand Rows No Warm-

    up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets

    75 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 12

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Bent Lateral Raises 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Machine Shoulder Press No warm-

    up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets

    Day 2- Biceps and Triceps

    Standing Dumbbell Hammer Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Standing E-Z Bar Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Straight Bar Pushdowns 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Skull Crushers 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Superset Below

    Straight Bar Machine Curls

    No warm-up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets

    Overhead Rope Extensions No warm-

    up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets

    Standing Leg Curls 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Standing Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Hack Squat No warm-

    up 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets

    Day 4 - Chest

    Flat Bench Barbell Press 1 x 10 5 x 8-10 90 sec 0 sets 0 sets 6 sets

    Incline Barbell Press 1 x 10 5 x 8-10 90 sec 0 sets 0 sets 6 sets

    Standing Cable Flys No warm-

    up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets

    Day 5 - Back

    Lat Pull down 1 x 8-10 5 x 8-10 90 sec 0 sets 0 sets 6 sets

    Seated Cable Rows 1 x 8-10 5 x 8-10 90 sec 0 sets 0 sets 6 sets

    Lying T-Bar Row No Warm-

    up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets

    76 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • MESO-ENDOMORPH

    WORKOUT PLAN

    77 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Note on cardio:

    You are going to need to complete 5 Cardio sessions per week. The schedule is as

    follows:

    Week 1-4 3 Low Intensity, 2 High Intensity

    Week 5-8 1 Low Intensity, 4 High Intensity

    Week 9-12 2 Low Intensity, 3 High Intensity

    Revert back to the cardio section of the Manual to see how the schedule changes

    from week to week. Be sure to be diligent in getting your cardiovascular training

    done and make it a core component of the system. This will burn excess calories

    and have the fat melting away at a very rapid rate.

    Note on abs/core training:

    Your core training is important, but the concern of this 12 week program is to lose

    as much fat possible without compromising your lean muscle. Because of this, the

    CFLs focus is on your weight training regimen. There is not a required

    abdominal/core training component in this particular 12 week program. That

    being said, it is recommended that you train your core 2-3 times per week for 10-

    15 minutes. The focus of your exercises should be balanced between lower,

    middle and upper abdomen as well as your obliques.

    Your success over the next 12 weeks will be directly related to how closely you

    follow the program below. You will need to do the outlined exercises, sets and

    reps in order while following the appropriate rest time to achieve maximum

    results. Lastly, your ripped sets have been identified for you in blue below. Dig

    deep mentally, physically, and push your body to its limits for these sets

    knowing you are triggering whats needed for new fat loss.

    78 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 1

    Exercise

    Warm up x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets Beyond

    Failure (sets) Total Sets

    Day 1- Shoulders Military Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated Side Lateral Raises 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Dumbbell Shrugs 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

    Day 2- Biceps and Triceps Standing E-Z Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated Dumbbell Hammer Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets E-Z Bar Preacher Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Overhead Rope Extensions 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Skull Crushers 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Close-Grip Pushdowns 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

    Day 3 - Legs Squats 2 x 10 3 x 12-15 2 mins 1 x 12-15 0 sets 6 sets Lunges 1 x 10 3 x 12-15 45 sec 0 sets 0 sets 4 sets Leg Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 4 sets Leg Extension 1 x 10 2 x 12-15 45 sec 1 x 12-15 0 sets 4 sets Calf Raises 1 x 10 2 x 12-15 45 sec 1 x 12-15 0 sets 4 sets

    Day 4 - Chest Flat Bench Barbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Incline Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Incline Dumbbell Flys 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

    Day 5 - Back Lat Pull Down 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated Cable Row 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Lying T-Bar Row 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Close Grip Pull Down 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

    79 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 2

    Exercise Warm up

    x reps Working Sets x

    Reps

    Rest Between

    Sets Failure

    Sets Beyond

    Failure (sets) Total Sets

    Day 1- Shoulders Military Barbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Standing Side Lateral Raises 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated Front Raise 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Rear Delt Machine 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Barbell Shrugs 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

    Day 2- Biceps and Triceps Straight Bar Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Standing Dumbbell Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Reverse Grip E-Z Bar Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Single Arm Rope Pushdowns 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated Overhead Dumbbell Extensions 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

    Day 3 - Legs Squats 2 x 10 3 x 12-15 2 mins 1 x 12-15 0 sets 6 sets Leg Press 1 x 10 3 x 12-15 45 sec 0 sets 0 sets 4 sets Stiff Legged Deadlift 1 x 10 3 x 12-15 45 sec 0 sets 0 sets 4 sets Leg Extension 1 x 10 2 x 12-15 45 sec 1 x 12-15 0 sets 4 sets Seated Calf Raises 1 x 10 2 x 12-15 45 sec 1 x 12-15 0 sets 4 sets

    Day 4 - Chest Flat Bench Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Incline Barbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Incline Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Pec Deck 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

    Day 5 - Back Seated Wide Grip Row 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Lat Pull Down 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Underhand Rows 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets One-arm Dumbbell Rows 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

    80 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 3

    Exercise

    Warm up x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets Beyond

    Failure (sets) Total Sets Day 1- Shoulders

    Bent Lateral Raises 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Military Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Dumbbell Shrugs 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

    Day 2- Biceps and Triceps Standing Dumbbell Hammer Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Standing E-Z Bar Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Dumbbell Preacher Curls (alternating arms) 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Straight Bar Pushdowns 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Skull Crushers 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Close-Grip Pushdowns 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

    Day 3 - Legs

    Squats 2 x 10 3 x 12-15 2 mins 1 x 12-15 0 sets 6 sets Hack Squat 1 x 10 3 x 12-15 45 sec 0 sets 0 sets 4 sets Standing Leg Curls 1 x 10 2 x 10-12 45 sec 1 x 12-15 0 sets 4 sets Leg Extension 1 x 10 2 x 12-15 45 sec 1 x 12-15 0 sets 4 sets Standing Calf Raises 1 x 10 2 x 12-15 45 sec 1 x 12-15 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Barbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Incline Barbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Decline Barbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Standing Cable Flys 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

    Day 5 - Back

    Lat Pull down 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated One-arm Cable Rows 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Wide Grip Pull down 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Lying T-Bar Row 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

    81 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 4

    Exercise Warm up

    x reps Working

    Sets x Reps

    Rest Between

    Sets Failure

    Sets Beyond

    Failure (sets) Total Sets Day 1- Shoulders

    Military Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated Side Lateral Raises 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Dumbbell Shrugs 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

    Day 2- Biceps and Triceps

    Standing E-Z Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated Dumbbell Hammer Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets E-Z Bar Preacher Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Overhead Rope Extensions 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Skull Crushers 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Close-Grip Pushdowns 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 1 x 12-15 0 sets 7 sets Lunges 1 x 10 3 x 10-12 45 sec 0 sets 0 sets 4 sets Leg Curls 1 x 10 2 x 10-12 45 sec 1 x 12-15 0 sets 4 sets Leg Extension 1 x 10 2 x 10-12 45 sec 1 x 12-15 0 sets 4 sets Calf Raises 1 x 10 2 x 10-12 45 sec 1 x 12-15 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Barbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Incline Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Incline Dumbbell Flys 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

    Day 5 - Back

    Lat Pull Down 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated Cable Row 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Lying T-Bar Row 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Close Grip Pull Down 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

    82 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 5

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Military Barbell Press 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

    Standing Side Lateral Raises 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

    Seated Front Raise 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

    Rear Delt Machine 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

    Barbell Shrugs 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

    Day 2- Biceps and Triceps

    Straight Bar Curls 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

    Standing Dumbbell Curls 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

    Reverse Grip E-Z Bar Curls 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

    Single Arm Rope Pushdowns 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

    Seated Overhead Dumbbell Extensions 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

    Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 1 x12-15 0 sets 7 sets

    Leg Press 1 x 10 3 x 10-12 45 sec 0 sets 0 sets 4 sets

    Stiff Legged Deadlift 1 x 10 3 x 10-12 45 sec 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 45 sec 1 x12-15 0 sets 4 sets

    Seated Calf Raises 1 x 10 2 x 10-12 45 sec 1 x12-15 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

    Incline Barbell Press 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

    Incline Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

    Pec Deck 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

    Day 5 - Back

    Seated Wide Grip Row 1 x 8-10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

    Lat Pull Down 1 x 8-10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

    Underhand Rows 1 x 8-10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

    One-arm Dumbbell Rows 1 x 8-10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

    83 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 6

    Exercise Warm up x

    reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Bent Lateral Raises 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

    Military Dumbbell Press 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

    Day 2- Biceps and Triceps Standing Dumbbell Hammer Curls 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets

    Standing E-Z Bar Curls 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets Dumbbell Preacher Curls (alternating arms) 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets

    Straight Bar Pushdowns 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets

    Skull Crushers 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets

    Close-Grip Pushdowns 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 1 x12-15 0 sets 7 sets

    Hack Squat 1 x 10 3 x 10-12 45 sec 0 sets 0 sets 4 sets

    Standing Leg Curls 1 x 10 2 x 10-12 45 sec 1 x12-15 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 45 sec 1 x12-15 0 sets 4 sets

    Standing Calf Raises 1 x 10 2 x 10-12 45 sec 1 x12-15 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Barbell Press 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets

    Incline Barbell Press 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets

    Decline Barbell Press 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets

    Standing Cable Flys 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

    Day 5 - Back

    Lat Pull down 1 x 8-10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets Seated One-arm Cable Rows 1 x 8-10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets

    Wide Grip Pull down 1 x 8-10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets

    Lying T-Bar Row 1 x 8-10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets

    84 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 7

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Seated Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 2- Biceps and Triceps

    Standing E-Z Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Seated Dumbbell Hammer Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    E-Z Bar Preacher Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Overhead Rope Extensions 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Close-Grip Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets

    Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Incline Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 5 - Back

    Lat Pull Down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Seated Cable Row 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Lying T-Bar Row 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Close Grip Pull Down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    85 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 8

    Exercise Warm up x

    reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets) Total Sets

    Day 1- Shoulders

    Military Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Seated Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 2- Biceps and Triceps

    Standing E-Z Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Seated Dumbbell Hammer Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    E-Z Bar Preacher Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Overhead Rope Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Close-Grip Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets

    Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Incline Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 5 - Back

    Lat Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Seated Cable Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Lying T-Bar Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Close Grip Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    86 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 9

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Military Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Standing Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Seated Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Rear Delt Machine 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Barbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 2- Biceps and Triceps

    Straight Bar Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Standing Dumbbell Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Reverse Grip E-Z Bar Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Single Arm Rope Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Seated Overhead Dumbbell Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets

    Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Incline Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Pec Deck 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 5 - Back

    Seated Wide Grip Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Lat Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Underhand Rows 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    One-arm Dumbbell Rows 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    87 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 10

    Exercise Warm up x

    reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Bent Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 2- Biceps and Triceps Standing Dumbbell Hammer Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Standing E-Z Bar Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Dumbbell Preacher Curls (alternating arms) 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Straight Bar Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Close-Grip Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets

    Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Standing Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Standing Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

    Day 4 - Chest

    Flat Bench Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Incline Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Decline Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Standing Cable Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

    Day 5 - Back

    Lat Pull down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Seated One-arm Cable Rows 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Wide Grip Pull down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    Lying T-Bar Row 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

    88 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 11

    Exercise Warm up x

    reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders Standing Side Lateral Raises 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Seated Front Raise 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Rear Delt Machine 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Machine Shoulder Press No warm-

    up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets

    Day 2- Biceps and Triceps

    Straight Bar Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Standing Dumbbell Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Preacher Curl Machine No warm-

    up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets Single Arm Rope Pushdowns 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets Seated Overhead Dumbbell Extensions 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Close Grip Pushdowns No warm-

    up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets

    Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Seated Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Press No warm-

    up 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets

    Day 4 - Chest Flat Bench Dumbbell Press 1 x 10 5 x 8-10 90 sec 0 sets 0 sets 6 sets

    Incline Barbell Press 1 x 10 5 x 8-10 90 sec 0 sets 0 sets 6 sets

    Pec Deck No warm-

    up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets

    Day 5 - Back

    Seated Wide Grip Row 1 x 8-10 5 x 8-10 90 sec 0 sets 0 sets 6 sets

    Lat Pull Down 1 x 8-10 5 x 8-10 90 sec 0 sets 0 sets 6 sets

    Underhand Rows No Warm-

    up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets

    89 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • WEEK 12

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Day 1- Shoulders

    Bent Lateral Raises 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Bent-over Reverse Flys (Rear Delts) 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Dumbbell Shrugs 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Machine Shoulder Press No warm-

    up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets

    Day 2- Biceps and Triceps

    Standing Dumbbell Hammer Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Standing E-Z Bar Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Straight Bar Pushdowns 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Skull Crushers 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

    Superset Below

    Straight Bar Machine Curls

    No warm-up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets

    Overhead Rope Extensions No warm-

    up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets

    Day 3 - Legs

    Squats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets

    Standing Leg Curls 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Standing Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

    Hack Squat No warm-

    up 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets

    Day 4 - Chest

    Flat Bench Barbell Press 1 x 10 5 x 8-10 90 sec 0 sets 0 sets 6 sets

    Incline Barbell Press 1 x 10 5 x 8-10 90 sec 0 sets 0 sets 6 sets

    Standing Cable Flys No warm-

    up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets

    Day 5 - Back

    Lat Pull down 1 x 8-10 5 x 8-10 90 sec 0 sets 0 sets 6 sets

    Seated Cable Rows 1 x 8-10 5 x 8-10 90 sec 0 sets 0 sets 6 sets

    Lying T-Bar Row No Warm-

    up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets

    90 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • ENDO-MESOMORPH

    WORKOUT PLAN

    91 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Notice

    The following program requires you to perform supersets. If you are familiar with

    supersets by all means continue on, but if you have not heard of them or need a

    refresher please read the next couple of paragraphs so you have a full

    understanding.

    Supersets

    Supersets are essentially two exercises performed back to back that commonly

    target opposing muscle groups, namely one agonist and one antagonist (also

    known as push and pull) muscle group. Examples of such muscles are the biceps

    and triceps, hamstrings and quads, and chest and back.

    They are also different from normal sets as you don't rest between exercises,

    whereas you would normally take anywhere from 30 seconds to 2 minutes

    depending on your somatotype.

    Note on cardio:

    You are going to need to complete 5 Cardio sessions per week. The schedule is as

    follows:

    Week 1-3 2 Low Intensity, 3 High Intensity

    Week 4-10 1 Low Intensity, 4 High Intensity

    Week 11-12 5 High Intensity

    Revert back to the cardio section of the Manual to see how the schedule changes

    from week to week. Be sure to be diligent in getting your cardiovascular training

    done and make it a core component of the system. This will burn excess calories

    and have the fat melting away at a very rapid rate.

    92 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Note on abs/core training:

    Your core training is important, but the concern of this 12 week program is to lose

    as much fat possible without compromising your lean muscle. Because of this, the

    CFLs focus is on your weight training regimen. There is not a required

    abdominal/core training component in this particular 12 week program. That

    being said, it is recommended that you train your core 2-3 times per week for 10-

    15 minutes. The focus of your exercises should be balanced between lower,

    middle and upper abdomen as well as your obliques.

    Your success over the next 12 weeks will be directly related to how closely you

    follow the program below. You will need to do the outlined exercises, sets and

    reps in order while following the appropriate rest time to achieve maximum

    results. Lastly, your ripped sets have been identified for you in blue below. Dig

    deep mentally, physically, and push your body to its limits for these sets

    knowing you are triggering whats needed for new fat loss.

    93 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Week 1-3

    Week 1 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1)

    Week 2 2 Push Days,3 Pull Days (Day 2, 3, 4, 1, 2)

    Week 3 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3)

    Day 1 - Push

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Super-Sets

    Failure Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Barbell Bench Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Tricep pushdown 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Superset #2

    Military Shoulder Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Leg Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Superset #3

    Squats 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Calf Raises 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Day 2 - Pull

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Lat Pull down 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Dumbbell bicep curl 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Superset #2

    Seated Row 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Hamstring Curls 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Superset #3

    Stiff Legged Deadlifts 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Shoulder Shrugs (dumbbell) 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    94 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Day 3 - Push

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Barbell Incline Bench Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Tricep rope extension 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Superset #2

    Rear Delt Dumbbell Fly 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Leg Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Superset #3

    Pec Deck 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Skull Crushers 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Day 4 - Pull

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Lat Pull down 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    E-Z Bar Bicep Curl 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Superset #2

    One Armed Dumbbell Rows 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Hamstring Curls 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Superset #3

    Stiff Legged Deadlifts 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Preacher Curls 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    95 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Week 4-6

    Week 4 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4)

    Week 5 3 Push Days,2 Pull Days (Day 1, 2, 3, 4, 1)

    Week 6 2 Push Days, 3 Pull Days (Day 2, 3, 4, 1, 2)

    Day 1 - Push

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Super-Sets

    Failure Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Dumbbell Bench Press 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Tricep pushdown 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Superset #2

    Lateral Shoulder Raises 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Leg Press 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Superset #3

    Squats 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Calf Raises 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Day 2 - Pull

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1 Close Grip Lat Pull down 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Seated Dumbbell Curl 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Superset #2

    Wide Grip Seated Row 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Hamstring Curls 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Superset #3

    Stiff Legged Deadlifts 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Shoulder Shrugs (Barbell) 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    96 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Day 3 - Push

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1 Dumbbell Incline Bench Press 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Overhead Rope Extension 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Superset #2

    Rear Delt Dumbbell Fly 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Leg Press 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Superset #3

    Cable Crossover Fly 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Front Delt Raises 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Day 4 - Pull

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Lat Pull down 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    E-Z Bar Bicep Curl 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Superset #2

    Underhand Rows 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Hamstring Curls 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Superset #3

    Stiff Legged Deadlifts 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Preacher Curls 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    97 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Week 7-9

    Week 7 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3)

    Week 8 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4)

    Week 9 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1)

    Day 1 - Push

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Super-Sets

    Failure Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Barbell Bench Press 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets

    Tricep pushdown 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets

    Superset #2

    Military Shoulder Press 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets

    Leg Press 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Superset #3

    Squats 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Calf Raises 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Day 2 - Pull

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Lat Pull down 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets

    Dumbbell bicep curl 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets

    Superset #2

    Seated Row 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets

    Hamstring Curls 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Superset #3

    Stiff Legged Deadlifts 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Shoulder Shrugs (dumbbell) 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    98 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Day 3 - Push

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Barbell Incline Bench Press 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets

    Tricep rope extension 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets

    Superset #2

    Rear Delt Dumbbell Fly 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets

    Leg Press 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Superset #3

    Pec Deck 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Skull Crushers 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Day 4 - Pull

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Lat Pull down 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets

    E-Z Bar Bicep Curl 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets

    Superset #2

    One Armed Dumbbell Rows 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets

    Hamstring Curls 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Superset #3

    Stiff Legged Deadlifts 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

    Preacher Curls 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets

    99 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Week 10-12

    Week 10 2 Push Days, 3 Pull Days (Day 2, 3, 4, 1, 2)

    Week 11 3 Push Days, 2Pull Days (Day 3, 4, 1, 2, 3)

    Week 12 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4)

    Day 1 - Push

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Super-Sets

    Failure Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Barbell Bench Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Tricep pushdown 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Superset #2

    Military Shoulder Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Leg Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Superset #3

    Squats 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Calf Raises 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Day 2 - Pull

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Lat Pulldown 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Dumbell bicep curl 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Superset #2

    Seated Row 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Hamstring Curls 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Superset #3

    Stiff Legged Deadlifts 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Shoulder Shrugs (dumbell) 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    100 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

  • Day 3 - Push

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Barbell Incline Bench Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Tricep rope extension 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Superset #2

    Rear Delt Dumbell Fly 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Leg Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Superset #3

    Pec Deck 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Skull Crushers 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Day 4 - Pull

    Exercise Warm up

    x reps

    Working Sets x Reps

    Rest Between

    Sets Failure

    Sets

    Beyond Failure (sets)

    Total Sets

    Superset #1

    Lat Pulldown 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    E-Z Bar Bicep Curl 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Superset #2

    One Armed Dumbell Rows 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Hamstring Curls 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Superset #3

    Stiff Legged Deadlifts 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    Preacher Curls 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

    101 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

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