The next and last step to transforming your physique is to lean out. Because you’ve used low- and mid-range reps up to this point, we crank them up pretty high, up to 25 per set. You also get very little rest between sets, which keeps your heart rate up throughout the workout and burns more calories. In addition, doing cardio each training day helps rid your body of excess fat.
Month 3 Overview
SETS: 4
REPS:
Week 1 = 12
Week 2 = 15
Week 3 = 20
Week 4 = 25
For ab exercise (decline sit-up & hanging leg raise), perform 10 reps; For calf raises, perform 20 reps
REST: 30-60 sec between sets
NOTE: During Month 3, you’ll be doing cardio on every training day. If desired, add another 1–3 days of cardio each week on your days off from the gym.
<script src="https://content.jwplatform.com/players/gSTunCQL-E1EucFxD.js"></script>
<br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 30 minutes interval-style; two minutes at high intensity interspersed with 30 seconds of rest in between.</p>
<script src="https://content.jwplatform.com/players/Rra87k4r-E1EucFxD.js"></script>
<br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 45 minutes at a steady, challenging pace.</p>
<script src="https://content.jwplatform.com/players/G52Eku3J-E1EucFxD.js"></script>
<br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes at a steady, moderate pace.</p>
<script src="https://content.jwplatform.com/players/bMLwegCF-E1EucFxD.js"></script>
<br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes interval-style; five minutes at high intensity interspersed with one-minute rest intervals in between.</p>
<script src="https://content.jwplatform.com/players/gSTunCQL-E1EucFxD.js"></script>
<br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 30 minutes interval-style; two minutes at high intensity interspersed with 30 seconds of rest in between.</p>
<script src="https://content.jwplatform.com/players/Rra87k4r-E1EucFxD.js"></script>
<br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 45 minutes at a steady, challenging pace.</p>
<script src="https://content.jwplatform.com/players/G52Eku3J-E1EucFxD.js"></script>
<br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes at a steady, moderate pace.</p>
<script src="https://content.jwplatform.com/players/bMLwegCF-E1EucFxD.js"></script>
<br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes interval-style; five minutes at high intensity interspersed with one-minute rest intervals in between.</p>
<script src="https://content.jwplatform.com/players/gSTunCQL-E1EucFxD.js"></script>
<br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 30 minutes interval-style; two minutes at high intensity interspersed with 30 seconds of rest in between.</p>
<script src="https://content.jwplatform.com/players/Rra87k4r-E1EucFxD.js"></script>
<br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 45 minutes at a steady, challenging pace.</p>
<script src="https://content.jwplatform.com/players/G52Eku3J-E1EucFxD.js"></script>
<br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes at a steady, moderate pace.</p>
<script src="https://content.jwplatform.com/players/bMLwegCF-E1EucFxD.js"></script>
<br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes interval-style; five minutes at high intensity interspersed with one-minute rest intervals in between.</p>
<script src="https://content.jwplatform.com/players/gSTunCQL-E1EucFxD.js"></script>
<br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 30 minutes interval-style; two minutes at high intensity interspersed with 30 seconds of rest in between.</p>
<script src="https://content.jwplatform.com/players/Rra87k4r-E1EucFxD.js"></script>
<br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 45 minutes at a steady, challenging pace.</p>
<script src="https://content.jwplatform.com/players/G52Eku3J-E1EucFxD.js"></script>
<br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes at a steady, moderate pace.</p>
<script src="https://content.jwplatform.com/players/bMLwegCF-E1EucFxD.js"></script>
<br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes interval-style; five minutes at high intensity interspersed with one-minute rest intervals in between.</p>
