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Xtreme Fat Loss Diet

Workout Log Sheets


By: Dan Long

2013 and Beyond. Get Lean in 12, Inc., and Kill Mode Training Co., Inc. All Rights Reserved.
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Copyright Notice
No part of this document may be reproduced or transmitted in any form whatsoever, electronic, or
mechanical, including photocopying, recording, or by any informational storage or retrieval system
without expressed written, dated, and signed permission from the author. All copyrights are reserved.

Disclaimer and/or Legal Notices


The information presented in this work is by no way intended as medical advice or as a substitute for
medical counseling. The information should be used in conjunction with the guidance and care of your
physician. Consult your physician before beginning this program as you would with any exercise and
nutrition program. If you choose not to obtain the consent of your physician and/or work with your
physician throughout the duration of your time using the recommendations in the program, you are
agreeing to accept full responsibility for your actions.
If you have any health issues or pre-existing conditions, please consult with your physician before
implementing any of the information provided in this course. This product is for informational purposes
only and the author does not accept any responsibilities for any liabilities or damages, real or perceived,
resulting from the use of this information.
By accepting your comprehensive nutrition, supplementation, and exercise program, you recognize that
despite all precautions on the part of Dan Longs Kill Mode Training Co., Inc., and Get Lean in 12, Inc.,
there are risks of injury or illness which can occur because of your use of the aforementioned information
and you expressly assume such risks and waive, relinquish and release any claim which you may have
against Dan Longs Kill Mode Training Co., and/or Get Lean in 12, Inc., its officers, directors, employees,
volunteers, agents, affiliates, or assigns, as a result of any future physical injury or illness incurred in
connection with, or as a result of, the use or misuse of the programs.

2013 and Beyond. Get Lean in 12, Inc., and Kill Mode Training Co., Inc. All Rights Reserved.
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Choose Your Intensity:


Beginner:
Perform each exercise for 20 seconds w/40 seconds rest between each exercise for 3 rounds/sets total.
Do this at a tempo of 3-0-1 (3 seconds to lower, no pause, 1 second to lift). Duration of Training 17.5
minutes.
Intermediate:
Perform each exercise for 30 seconds w/30 seconds rest between each exercise for 3 rounds/sets total.
Do this at a tempo of 2-0-1 (2 seconds to lower, no pause, 1 second to lift). Duration of Training 17.5
minutes.
Advanced:
Perform each exercise for 40 seconds w/20 seconds rest between each exercise for 3 rounds/sets total.
Do this at a tempo of 1-0-1 (1 second to lower, no pause, 1 second to lift). Duration of Training 17.5
minutes.

12
34
56
78
910

Warm up
Moderately Difficult (light weight w/little resistance; slight burn w/minimum results)
Hard (strenuous and becoming fatigued; moderate results)
Very Hard (burns like crazy; straining to keep proper form; above average results)
Maximum Difficulty (100% Max Effort; Near Failure; maximum results)

Directions:
On each day that you perform your workout(s) for the day, be sure to log in your progress and amount of
reps performed for each of the 6 exercises in the circuit. If you perform the optional SRS (Steady State
Cardio Protocol) or SRS (Bursting Protocol) check that off too. Although its optional, remember, the more
calories you burn through exercise on this program, the better. If you have the opportunity to move, do it!

2013 and Beyond. Get Lean in 12, Inc., and Kill Mode Training Co., Inc. All Rights Reserved.
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The Workouts:

Equipment needed: dumbbells, (Choose the size dumbbells that will give you resistance of an 8
10 intensity), bench or chair, and stability ball for maximum results

Mindset Needed: A Can Do Attitude with Xtreme Fat Loss Domination

Duration of each Workout 17.5 minutes does not include warm up and cool down times

Cheat Day/Moderate Carb Day Workout


(To be performed on Cheat Day)

Workout 1
PlannedReps/Time

Reps
Completed
Set 1

Reps
Completed
Set 2

Reps
Completed
Set 3

Squat w/Dumbbell Punch- Outs


Straight Leg Bent Overs w/Dumbbell
Clean Body Dumbbell Presses
Squat Jumps L/R 1 Dumbbell
Step Up Side Lunge w/Dumbbell Lean L/R
Low Squat Dumbbell Press and Stand

Workout 1- Optional SRS (Steady State Cardio Protocol)


Performed Spot Targeted: _______________________

2013 and Beyond. Get Lean in 12, Inc., and Kill Mode Training Co., Inc. All Rights Reserved.
4

Fast Day Workout


Workout 2
PlannedReps/Time

Reps
Completed
Set 1

Reps
Completed
Set 2

Reps
Completed
Set 3

Front Plank w/Dumbbell Rows


Stability Ball Knee Drivers
Side Plank Dumbbell Reach Under w/Hip Drop
Reverse Plank w/Alt. Leg Kicks
Start Reverse Crunches
Burpees w/Plyo Leap

Workout 2- Optional SRS (Bursting Protocol) Performed


Spot Targeted:_____________________

Shake Day Workout


Workout 3
PlannedReps/Time

Reps
Completed
Set 1

Reps
Completed
Set 2

Reps
Completed
Set 3

Stability Ball Dumbbell Chest Press


Bent Over Dumbbell Rows L/R w/Punch-Outs
Stability Ball Preacher Curls
Triceps Kickbacks w/Dumbbell Fast
Dumbbell Hammer Curls w/Overhead Shoulder
Press L/R
One Arm Dumbbell Full Sit-Up

Workout 3- Optional SRS (Bursting Protocol) Performed


Spot Targeted:_____________________
2013 and Beyond. Get Lean in 12, Inc., and Kill Mode Training Co., Inc. All Rights Reserved.
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Cheat Day/Moderate Carb Day Workout


(To be performed on Moderate Carb Day)

Workout 4
PlannedReps/Time

Reps
Completed
Set 1

Reps
Completed
Set 2

Reps
Completed
Set 3

Squat w/Dumbbell Punch- Outs


Straight Leg Bent Overs w/Dumbbell
Clean Body Dumbbell Presses
Squat Jumps L/R 1 Dumbbell
Step Up Side Lunge w/Dumbbell Lean L/R
Low Squat Dumbbell Press and Stand

Workout 4- Optional SRS (Steady State Cardio Protocol)


Performed Spot Targeted: _______________________

Protein Depletion Day Workout


(Zero Equipment needed for this workout)

Workout 5
PlannedReps/Time

Reps
Completed
Set 1

Reps
Completed
Set 2

Reps
Completed
Set 3

Ice Skaters Alt. L/R


Bodyweight Duck Unders (Fast)
Star Touchdown Jacks
Wide Narrow Wide Ups
High Butt Kickers
Shuttle Sprints

Workout 5- Optional SRS (Bursting Protocol) Performed


Spot Targeted:_____________________
2013 and Beyond. Get Lean in 12, Inc., and Kill Mode Training Co., Inc. All Rights Reserved.
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