I am in the process of designing my own program that will be packaged with my patented equipment later this year.  We have went through one test group, and we are now on our last group before the launch. The main focus of the program is flexibility, form, focus, and failure.  There is no 12 week program that is more efficient in building muscle and loosing fat all while developing the best core you have ever had.  I cannot wait to share it with the world.  Stay tuned and you can stay up to date with the progress of my launch by getting my once a week newsletter at secondchancelifestyle.com.

    Here is a week one of my 12 week program.  I have test groups going through it as well that are at deffierent fitness levels, male and female.  I will have choices of exercises specific for the fitness level of the individual. More to come very soon. 

Week 1

Day 1 12 to 15 reps, 2 minute rest,

Back (2 sets regular, 2 supersets)

Chest (2 sets regular, 2 supersets)

Bicep (2 sets regular, 2 supersets)

Day 2 12 to 15 reps, 2 minutes rest

Shoulders (2 sets regular, 2 supersets)

Triceps (2 sets regular, 2 supersets)

Legs (2 sets regular, 2 supersets)

Day 3

20 minute HIIT

Day 4 8 to 11 reps, 2 minutes rest

Chest (4 sets)

Back (4 sets)

Abs (4 sets)

Calves (4 sets)

Day 5 8 to 11 reps, 2 minutes rest

Legs (3 sets regular, 1 superset)

Biceps (4 sets regular, 1 superset)

Triceps (4 sets regular, 1 superset)

Day 6

15 minute of HIIT, 20 minute of moderate cardio

To accelerate fat loss I suggest doing 20 minutes of light cardio immediately following your weight training days.