Sample Intermediate Workout for RFL plan

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Here is an example of the type of workout that would be appropriate for someone who was already involved in a training program and wanted to do the Rapid Fat Loss Handbook program.

This fits the guidelines described in the book and would be done twice per week.

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Sample Full Body Exercise Routine

Exercise Sets Reps RI
Squat or leg press 2-3 6-8 2-3’
RDL or leg curl 1-2 6-8 2-3’
Bench press or 2-3 6-8 2-3’
Incline DB press
Rowing or chins 2-3 6-8 2-3’
Lateral raise 1-2 8-10 1-2’
Biceps 1-2 8-10 1-2’
Triceps 1-2 8-10 1-2’
Weighted crunch 1-2 6-8 1-2’
Back extension 1-2 6-8 1-2’

RI = rest intervals and the values are in minutes.