Pushup your fat away: The 4 day workout routine with PHA Training = ABS

pushupsPushups Workout

Push ups have always been a symbol of upper body strength and fitness.Properly done push ups will build your chest,shoulders,upper arms and upper back and get you in great shape.The push up program’s purpose is to increase the maximum number of push ups you can do in a single set.

For best results you are going to do 3 different push up exercises and you will train only 3 times a week.

Start with a regular push up.The goal is to do 3 sets of 12-15 reps.If it’s hard for you,you can start by doing lower number of push ups. (8,9,10 for example).Go all the way to the ground and then explode all the way back up.Rest only 30 seconds between sets.

The next exercise is the close hand push up.The goal here is to do 3 sets of 10 reps.Just like in the first exercise your rest periods between sets should be 30 seconds.Again, all the way to the ground and all the way up with explosive movement.

The third exercise is incline push ups with your feet elevated on a chair.This exercise will be harder than the previous two, so the goal is to do 3 sets of 8 reps.You may also need more than 30 seconds of rest between sets so use 45 to 60 seconds of rest on this exercise.Go all the way to the ground and then explode all the way back up.

Remember, warm up well before starting the workout and stretch after the workout.Try to add 1-2 push ups on every workout, or 3-6 push ups every week.In about 10-20 weeks of regular workouts you should be able to do 100 push ups in a single set.

Peripheral Heart Action training: Send the Fat Away

Everybody knows how boring cardio can be sometimes.Fortunately there is a more challenging and highly effective fat loss program, known as PHA or Peripheral Heart Action training.With PHA training you can also build muscle while you work your cardiovascular system.

PHA is an intense form of circuit training, designed to force the blood flow into different parts of the body as you change exercises.This creates a demanding cardiovascular workout, while training for strength.

The key is to focus on compound movements and move from one exercise to another as quickly as possible.In the beginning you can do one minute breaks between exercises and reduce the breaks gradually over time.

Using a peripheral heart action (PHA) system, trainees are performing a variation of circuit training, however, they are  alternating upper and lower body exercises.These exercises would collectively comprise one cycle, with 4-5 cycles generally being performed.

Clean & Military Press 10 reps
Squat 10 reps
Weighted Pullups 10 reps
One-Arm Dumbbell Swing 10 reps
Standing Calf Raise 10 reps
Sit-Ups 10 reps 

Do this program 3 times a week and avoid doing cardio in the off days.A proper warm up should be performed before starting the program.Do a week off after 6-8 weeks.

4 day workout routine

The 4 day workout routine

The 4 day workout routine is designed for intermediate to advanced bodybuilders who want to increase their size. Before running this routine a good strength base needs to be developed or you’ll end up overtrained very easy.

With the 4 day workout routine you’ll focus on working each muscle group only once a week. This will allow sufficient time for recovery and growth. Workout days will be Monday,Tuesday,Thursday and Friday and you should take the weekends off.

The repetitions will be in the 5-10 range. Keep in these rep ranges and use the heaviest weights you can control with good form and full range of motion. Also you will want to increase the weight progressively on every set.This doesn’t need to be a big increase in weight. You should work to failure only on last set of every exercise.If you can’t increase the weight on the last set, try to squeeze another rep or two to get to failure.

Warm up good before doing the big multi joint exercises.Do 2-3 sets of light squatting before doing the work sets.Do 2-3 sets of light bench pressing before doing the work sets.The same goes for the deadlifts,shoulder presses

The 4 day workout split:


Legs                             Sets and Reps

Squat                             10, 8, 6, 5, 5
Leg curl                          10, 8, 6, 5, 5
Leg press                        10, 8, 6
Abs                                15,15,15


Chest/Triceps               Sets and Reps

Incline Bench Press            10, 8, 6, 5
Dumbbell Bench Press        10, 8, 6
Dumbbell Fly                     10, 8, 6
Close Grip Bench Press       10, 8, 6, 5


Back/Biceps                  Sets and Reps

Deadlifts                          5, 5, 5, 5 (heavy)
Pull Ups                           10, 8, 6, 5
Dumbbell Row                  10, 8, 6, 5
Barbell Curl                       8, 8, 8


Shoulders                      Sets and Reps

Standing Overhead press   10,8,6
Lateral Raise                     10,8,8
Bent lateral raise               10,8,8
Abs                                 15,15,15

During this workout routine, the protein intake should be around 1.5 grams per pound.Try to get at lest 8 hours of sleep every night and reduce the cardio to two 30-minute sessions a week (you can try doing cardio on Wednesday and Saturday)

leg raises


Probably the best way to train your abs is not by direct ab work, but to concentrate on working the major muscle groups, with intensive compound exercises. This way your are training the abs using their stabilizing functions and also stimulate the whole metabolism to ensure the production fat burning and muscle building hormones.

This however doesn’t mean that you should avoid any specific ab training altogether. If you really want to build an impressive six pack, you need to include a variety of specialized ab exercises to ensure the full development of the six pack.

So the ideal ab workout would include a combination of heavy compound moves like deadlifts squats and presses, along with ab specific exercises.

The direct ab exercises I usually do include crunches/sit ups and leg raises an I usually do them after my deadlift or squat session.

1.Crunches – 2 sets of 15-20 repetitions

This is a great exercise that can be performed in the gym or at home.The only difference between the crunches and the sit ups is that you only lift your upper back instead the whole torso when doing crunches.As any other muscle, abdominal muscles need to be trained with sufficient intensity in order to grow and progress.So after a while I recommend weighted crunches/sit ups instead of regular ones.
2.Leg raises – 2 sets of 12-15 repetitions

The leg raise is really a unique exercise that works the whole abdominal area and specially the lower abs.Leg raises will give you improved flexibility and amazingly strong lower abs which will soon help you obtain the six pack if that is your goal.The advanced version of the leg raises are hanging leg raises.

Remember, diet and cardio are a great part of getting a six pack.Only when your body fat percentage gets down to 11-15 % (11% for men and 15% for women) you will be able to see your abs.

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