Not nearly as a "psycho" as the cutting regimen, but this will work even better

[OMEGA]

with this workout think of your self as an endurance athelete in 2 fields.......... swimming, and running ( or if you don't like running do a brutal leg workout instead)

this is a 2 day on 1 day off program .


day one exercises supersetted (SS)
swimmer style workout
exercises


1

pulldowns 3sets by 15

pushups 3 sets by 15


take a 2 minute break

2

barbell rows 3 sets by 15

incline dumbell press 3 sets by 15

take a 2 minute break

3

cable flys 3 sets by 15

cable lateral 3 sets by 15

take a 2 minute break

4

dumbell preacher curls 5 sets by 12

french press for triceps 3 sets by 12

go home.........


day 2

running

Run outside on a trac or on a trail and do some long and moderate paced cardio for 45 minutes.......

then sprint in the end.


day 3

REST
..............
Note if you don't want to run then you can go to the gym and do a brutal leg workout instead