Friday, 25 July 2014

Fat burning exercise - Day 7

Compound training is a multi joint exercise that focus not only one muscle but many.. ..these exercises require your core and your stability to work as a whole.

Today I‘m doing 5 exercises in 1 set with 2 min rest. Just finished 5 sets of the exercise. It nearly kill me!!!

Smith chest press (67.6kg) - 15 reps

Bar squats (30kg) - 15 reps

Chin up - 15 reps

Walk lunge (15kg) 

Deadlift (plate 11.3kg) - 15 reps

Do all 5 exercises at one time with no rest. After   
finished all 5 exercises rest for 2 min. Do 5 sets for 5 exercises.

Push up on the bench - 4 sets of 15 reps
 I really felt completely worn out after this exercise.

4 sets of 15 reps
I was a dead man after this last exercise.


  1. Great work for man like you. Some people easy to give up!

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