Phase 3 – Weight Loss

Goal: To burn off excess body fat
Length: 2 Months

The third phase of the abercrombie workout is designed to complete the transformation by burning off your body’s excess body fat. This phase by and large results in the most drastic change from any of the phases. This phase combines a weight training program that focuses on hardening and defining the muscles with a cardio program based around high intensity interval training (HIIT) which can be up to 5 times as effective as regular cardio routines. These two training programs work synergistically resulting in a hard, toned body just like the abercrombie and fitness models you see in magazines and television.

Now that were on the final phase of the abercrombie workout the weight training routine is extremely specialized. Up until this point we have been focusing on building muscle mass, we will continue to build muscle mass but now our routine is going to be much more exact. We are going to concentrate on defining our muscle to build a lean and cut physique. This requires us to go back to weight training 4 times a week, with each workout specializing on a different muscle group. By doing this we’ll be able to concentrate on different parts of each muscle group, for example the lower, mid, upper, and peak of our bicep muscle, as opposed to just concentrating on our bicep as a whole.

The breakdown of the third phase of the abercrombie workout is as follows:

1. Monday: Biceps, Triceps
2. Wednesday: Back, Lats, Abs
3. Friday: Chest, Shoulders
4. Saturday: Lower Body, Abs

Exercise	Sets	Reps
Tricep Pull-Downs (Rope)	3	10
Cable Bicep Curls	3	10
Seated Dumbbell Tricep Extension	3	10
Reverse Curls	3	10
Lying Tricep Extension	3	10
Pull-Ups	3	10
Tricep Dips	3	Failure

---

Exercise	Sets	Reps
Dumbbell Side Bends	3	10
Decline Crunches	3	10
Seated Rows	3	10
Bent-Over Barbell Row’s	3	10
Lat Pull-Downs	3	10
Barbell Shrugs	3	10
Wide Grip Pull-ups	3	10

---

Exercise	Sets	Reps
Incline Dumbbell Press	3	10
Flat Dumbbell Press	3	10
Decline Dumbbell Press	3	10
Overhead Shoulder Press	3	10
Bent Over Rows	3	10
Lateral Raises	3	10
Push-ups	3	10

---

Exercise	Sets	Reps
Squats	3	10
Leg Extensions	3	10
Standing Calf Raises	3	10
Seated Leg Curls	3	10
Yoga Ball Crunches	3	10
Abdominal Plank	3	Until Failure

*When choosing a weight for the forearm curls, start by using only the barbell without any weights added.

*Also for both forearm curls and the dips do as many reps as you can until your body cannot do anymore (taking your muscles to failure.)

---