Kyle Leon 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 won t regret it! I m 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. That s why I m 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. That s not my style. I m about getting you RESULTS and getting 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. 1 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
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. I m talking about the level that really gets you noticed. Any training program that doesn t customize the training based around YOUR somatoype 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 recommend mastering proper form before using this program. It is important that we cover some topics that are keys to losing the most fat humanly possible with the CFL program. Key 1 - Training to failure There is not a one size fits all approach to training if you are serious about taking your body to the next level. 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 can t complete another rep. 2 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
Kyle 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 what s 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 overdoing 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 you re capable of. Long and short of it is to just follow the program and you ll be all good!! Key 2 - Training Past 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 moving slowly towards the finishing position. We do not want you staying stuck for any length of time if possible. Key 3 - Ripped Ripped 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 require more work from the muscle being trained than the previous 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.
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 - 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 you ll hear a lot of people demonizing machines but we can strategically utilize 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 especially 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 training who seem to be having little to no success at burning their body fat so again, which one is best??? Here s my take on this problem. It is correct that a body burns more body fat during 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 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. Let s 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 monotonous 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 aren t exhausted after 12 cycles you weren t 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 body s metabolism over the next 24 hours. This means a few HIIT sessions throughout the week will make you burn more calories when you re 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 retention. 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 aren t exhausted after 12 cycles you weren t sprinting hard enough. 5 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
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 aren t warmed up properly, or if you haven t sprinted for years. Ease into an HIIT program gradually. Exclusivity: HIIT can t be incorporated on top of weight training work outs like regular, steady-state cardio. Your performance will suffer drastically if your energy levels aren t 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 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 complete 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 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 personalized schedule. For example, the Endo-Mesomorph is instructed to do 5 High Intensity training 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.
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. Let s get you going! 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. 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. 8 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
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 CFL s 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 what s needed for new fat loss. 10 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 1 x 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 x 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 x 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 x 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 x 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 x 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 x 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 x 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 x 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 x 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 x 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 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 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 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 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 Day 4 Shoulders 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets 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 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 x 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 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 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 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 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 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 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 CFL s 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 what s needed for new fat loss. 25 Copyright Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 1 Day 1- Shoulders x 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 Day 1- Shoulders x reps x 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 Day 1- Shoulders x 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 Day 1- Shoulders x 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 Day 1- Shoulders x reps x 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 Day 1- Shoulders x 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 Day 1- Shoulders x 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 Day 1- Shoulders x reps x 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.