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You won’t regret it!

I’m very excited for you to hit this fast-track 12 week Fat incinerating program because I know what it has done for many of my clients and close friends in the past and I know what it is about to do for you.

That’s why I’m going to get you started as quickly as I can without filling this pro-gram with a bunch of complicated science that will have you on your computer read-ing instead of in the gym EXERCISING!!

I made this short, straight to the point program that gives you exactly what you want and need without any B.S filler or useless, complicated blabbering.

That’s not my style.

I’m about getting you RESULTS and get-ting them FAST.

This is the exact 12 week program that many of my transformation clients have used to lose as much as 70 lbs in a 12 week period.

By now you should understand what your somatotype is through the information

provided in the Customized Fat Loss manual.

Hello and welcome! Hey, it’s Kyle here.

I want to start off by quickly congratulating you for making the decision to take your physique to the next level using the

Customized Fat Loss 12 week program. (CFL)

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This is very important for you to determine before you move on.

The CFL program is based specifically around your somatotype and the goal of losing stubborn fat and keeping lean muscle.

The best bodybuilders and fitness models in the world all recognize the need to exercise and train specific ways that favor their genetics. This can be referred to as somato-specific training.

There is not a “one size fits all” approach to exercising if you are serious about taking your body to the next level.

Any exercise program that doesn’t customize the training based around YOUR somatoype will not maximize your fat loss because there are so many important variables that are completely ignored.

For example, your somatotype will determine exactly;

- What exercises you should be doing

- How many sets you need to be doing

- How many reps you need to do per set

- How much rest time in between sets

The CFL 12 week program takes care of all of that for you along with more advanced techniques used to break through any fat loss plateau.

The CFL program has been developed for any person that is serious about making a change in their body/lifestyle regardless of gender, demo-graphic or individual fitness level. Beginners will benefit in this easy to understand and follow program as everything is laid out week by week where as an individual with more experience in the field of exercise will attain results like never before.

“The CFL program is based specifically

around your somatotype and the

goal of losing stubborn fat and

keeping lean muscle.”

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It is important that we cover some topics that are keys to losing the most fat hu-

manly possible with the CFL program.

First off, there are three main phrases (or Myths as I refer to them) that I hear one way or another from women...

1. I don’t want to lift weights because I don’t want big muscles or I just do aerobics and sit-ups because I don’t want to look like a man.

2. Weight training makes you stiff and musclebound

3. Women only need to do cardio and if they decide to lift weights, they should be very light

Let’s take a look and learn the truth about these myths!

Weight Training Myths for Women1 - I don’t want to lift weights because I don’t want big muscles or I just do aero-bics and sit-ups because I don’t want to look like a man.

The pervasive myth causing women to forever swear off weight training is the belief that lifting weights causes bulging muscles.

The reality? Women simply do not have enough of the hormones that allow for increased muscle mass. In fact, women have ten to thirty times less of those essential hormones than their male counterparts. Unlike most men, women who seek to gain muscle mass certainly do not have an easy time accomplishing this goal.

It takes serious dedication, a scientifically engineered diet, a technically precise weight training schedule, rigorous dietary supplementation, and for some chemical enhancement.

The truth is that muscle mass does not suddenly appear because you dare to lift weights. However, women that simply accept this myth without scrutiny, miss out on all of the benefits that strength training offers.

Proper weight training will increase your lean muscle to fat ratio which is what we want because lean muscle by nature is very “thermogenic.” This means that it burns fat.

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Having more lean muscle results in a higher metabolism which means you’ll burn more calories and fat every day!

Very simple: More lean muscle = More fat burned.

2-Weight training makes you stiff and inflexible

Whether you are lifting heavy weights, light weights, doing aerobics classes, or simply jogging/walking outside, if you aren’t stretching properly you’re going to get stiff.

This is a theory many people have because they assume when a muscular man walks by and appears to be wearing a full body cast he’s so tight the first thing one will assume is that “he’s tight because he lifts so much weight”. Completely false.

Some of the most muscular men play explosive and power sports. Take American Football for example. These guys can be 6’6 290lbs of rock solid muscle and have the flexibility of a dancer. The reason? They spend a good portion of their daily routine stretching their muscles properly to avoid injury and increase flexibility.

You can also increase your flexibility through weight training.

If you perform all exercises through their full range of motion, flexibility will increase. Exercises like flyes, stiff-legged deadlifts, dumbbell presses, and chin-ups stretch the muscle in the bottom range of the movement.

Therefore, by performing these exercises correctly, your stretching capabilities will increase.

3- Women only need to do cardio and if they decide to lift weights, they should be very light

First of all, if you only did cardio then muscle and fat would be burned for fuel. One needs to do weights in order to prevent any loss of metabolism boosting muscle tissue.

Women that only concentrate on cardio will have a very hard time achieving the look that they want. This is why the infamous “Cardio Bunny” can do hours and hours of cardio but at the end of the year they simply create a smaller version of themselves.

Yes the fat loss is high but the muscle tissue has not improved and in most cases decreased because it is used as fuel for the body.

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As far as the lifting of very light weights, this is just more nonsense. Muscle responds to resistance and if the resistance is too light, then there will be no reason for the body to change. (This goes back to Myth number 1)

Women Should Train Hard

I have trained with girls that train as hard as I do and they look nothing but feminine. If you want to look great, don’t be afraid to pick up the weights and lift hard!

Toning SetsToning Sets are the sets MOST responsible for pushing your fat loss forward from one workout to the next. You have the opportu-nity to take advantage of Toning sets every workout in this 12 week program.

This is achieved by:

- Lifting more weight in a toning set for the same reps as the previous workout.

- Completing more reps in a toning set with the same weight as the previous workout.

- Doing the same weight and reps in a toning set BUT with a MORE fatigued muscle starting the set than the previous workout.

You have to look at these sets as a wonderful opportunity to improve, progress and stimu-late more fat loss each workout!

CFL 12 week program has identified these sets for you in the form of a light blue high-light (eg 1 x 8-10).

Rest TimeYour rest time in between sets will be specifi-cally based on your somatotype for the goal of losing fat and maintaining lean muscle. This is very precise and should be followed as closely as possible. You will notice great differences in rest time between certain somatotypes and less differences between others.

“ True Toning Sets require more work from the muscle being trained than the previous

workout. ”

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Free Weightsand MachinesYou will also notice that there is no “one size fits all” approach to this topic either. Lately you’ll hear a lot of people demonizing machines but we can strategically uti-lize both free weights and machines for maximal muscle growth. Your somatotype will determine how to best take advantage of machine work.

Also, you will find we take advantage of machines on pre-fatigued muscles espe-cially in weeks eleven and twelve to take the fat burning process to the next level.

Find your somatotype below and follow the CFL twelve week program exactly for maximum fat loss.

Customized CardioI am sure many of us have asked ourselves at some point which cardio routine is the most effective. Many believe that both high and low intensity workouts are good at helping to burn body fat. Which one then is the best and quickest way to reduce your body fat?

It has been scientifically established that when doing intensive workouts your body burns glycogen. This is a form of carbohydrate, stored in your liver and muscles for energy. However scientists also point out that low intensity workouts burn a lot of body fat.

Unfortunately, there are still many obese people dutifully doing low intensity train-ing who seem to be having little to no success at burning their body fat…so again, which one is best???

Here’s my take on this problem. It is correct that a body burns more body fat dur-ing low intensity exercise programs like swimming, walking or leisurely bike rides. However when doing high intensity activities like running, a lot more calories are used by your body and has you dropping weight a lot quicker. The only issue is that some of these calories being burned are indeed in the form of glycogen (although many fat calories are burned as well). Again, I am sure you are thinking “which one do I use?” The answer is BOTH!!!

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Both low intensity cardio and high intensity cardio have their advantages and disadvantages (as stated below) but when combined together along with a strength training program and perfect nutrition the results are magnified.

Let’s take a look at the advantages and disadvantages of each of these training regimens.

A Breakdown of High Intensity Interval Training For all of you who are tired of the monotonous hours on the treadmill, high intensity interval training (HIIT) is a great alternative to burning fat.

What that would look like on the treadmill is 20 seconds at 10-12mph, followed by a minute at a slow jog of 3 - 4 mph. By the end of the sprint interval you should be dying.

Usually 10 - 12 cycles is enough (about 15 - 20 minutes). If you aren’t exhausted after 12 cycles you weren’t sprinting hard enough.

Pros and Cons of HIIT

Pros:

Less Time: Compared to 30 - 45 minute cardio sessions, an HIIT session can be completed in around 15 minutes. Any busy person can appreciate this.

Metabolism: It has been well documented that HIIT sessions not only burn calories during the session, but also increase the body’s metabolism over the next 24 hours. This means a few HIIT sessions throughout the week will make you burn more calories when you’re sitting on your butt at the office!

Muscle Retention: The amount of power one must exert during a HIIT session causes an increase in growth hormone in the body, which will aid in muscle retention. This is important since traditional cardio can be very catabolic (muscle burning).

Increased Athleticism: HIIT increases sprint ability and VO2 max (lung capacity). This will aid athletes in most sports that require quick bursts of energy at intermittent times.

Cons:

Because HIIT is so intense, it may create some issues:

Difficulty: They say “No Pain, No Gain”. HIIT is very effective, but will also leave you with legs burning, gasping for air, after each cycle. The sheer difficulty of sprinting at maximal speeds for 10 - 12 cycles can be daunting for some people.

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Injuries: The intensity of running at more than 10mph puts a lot of strain on the muscles if they aren’t warmed up properly, or if you haven’t sprinted for years. Ease into an HIIT program gradually.

Exclusivity: HIIT can’t be incorporated on top of weight training work outs like regular, steady-state cardio. Your performance will suffer drastically if your energy levels aren’t at 100% while performing HIIT. Either do HIIT on “off” days or at least a few hours after your weight training work out.

A Breakdown of Low Intensity Cardio Pros:

Circulation/Fat Burn: Low Intensity training is beneficial in an exercise program as it generates good circulation and overall well-being in the body, as well as providing high fat-burning.

Injuries/Fat percentage: This type of training enables participants to exercise for a longer duration and typically produces fewer injuries then high intensity programs. It has been documented that Low Intensity training burns about 50% of fat for energy while training. Not bad. While high intensity training has a lower percentage of about 40% of fat for energy while training.

Studies have found that Low Intensity training improves insulin sensitivity and decreasing fasting insulin levels. Great for those looking to lose weight and control their diabetes.

Cons:

Metabolism: As I mentioned above, Low Intensity training is great for burning fat but only for the amount of time you are working out. This means that as soon as you stop exercising, fat burning basically stops. In contrast, High intensity training will spike you metabolism and keep it spiked for the rest of the day, sometimes up to 24 hours! This means that you will continue to burn calories and fat all day long. With HIIT training, fat is not burned much during the workout, rather it is burned for the rest of the day. That is a powerful fat burning system and one that really works.

Time: It is no surprise that to realize the benefits of Low Intensity workouts you have to spend a lot more time than you would with high intensity workouts. You must put in a minimum of 45-60 minutes per session to get any of the benefits out of it. This is not ideal for people who are time restricted or who become distracted/bored easily. It can be quite monotonous for certain individuals that will cause a lack of motivation to complete the next days’ workout.

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So here are examples of optimal High Intensity Interval Training and Low Intensity Interval Training. There are many variations of these workouts that you can com-plete but these are the exact ones that I have all of my Transformation Clients use with the utmost success. Please look at your specific somatotype for your exact Cardio schedule.

High Intensity Interval Training (HIIT)Week

1-4 4-8 9-12

2 min walk 2 min walk 2 min walk

5 min jog 5 min jog 2 min jog

1 min sprint 1 min sprint 1 min sprint

1 min walk 1 min walk 1 min walk

1min jog 1min jog 1min jog

{Repeat 4 times} {Repeat 6 times} {Repeat 8 times}

5 min jog 5 min jog 2 min jog

2 min walk 2 min walk 2 min walk

Total Time : 26 min 32 min 32 min

*Note: Not all weekly cardio schedules are broken down evenly as organized above. However, it is important to follow the specified program dependant on your per-sonalized schedule. For example, the Endo-Mesomorph is instructed to do 5 High Intensity training sessions for weeks 11-12. This means if you are Endo-Meso you will look at the schedule for weeks 9-12 and do this routine 5 times per week.

Low Intensity TrainingYou can make your own choice in which type of low intensity cardio you would like to do. Please realize that you must still burn the same amount of calories as instructed in your Customized Fat Loss Software package.

Most sessions are going to last between 45 mins and 1 hour so if you are time restricted be sure to do these on your days off, after work, before work etc. If you have the time then do this cardio after your weight training session.

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Here are a list of Low Intensity cardio sessions you can choose from:

- Walking or light jog (most popular)

- Cycling (NOT spin classes)

- Ice skating/roller blading (leisure)

- Swimming

- Rowing machine

Again, find your somatotype and derive a schedule based on the amount/types of cardio you should be doing for optimal results.

By now you should know everything you need to know to get started.

Let’s get you going!

11 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

12 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Note on cardio:

You are going to need to complete 4 Cardio sessions per week. The schedule is as

follows:

Week 1-6 – 2 Low Intensity, 2 High Intensity

Week 7-12 – 1 Low Intensity, 3 High Intensity

Revert back to the cardio section of the Manual to see how the schedule changes

from week to week. Be sure to be diligent in getting your cardiovascular training

done and make it a core component of the system. This will burn excess calories

and have the fat melting away at a very rapid rate.

Note on abs/core training:

Your core training is important, but the concern of this 12 week program is to lose

as much fat possible without compromising your lean muscle. Because of this, the

CFL’s focus is on your weight training regimen. There is not a required

abdominal/core training component in this particular 12 week program. That

being said, it is recommended that you train your core 2-3 times per week for 10-

15 minutes. The focus of your exercises should be balanced between lower,

middle and upper abdomen as well as your obliques.

Your success over the next 12 weeks will be directly related to how closely you

follow the program below. You will need to do the outlined exercises, sets and

reps in order while following the appropriate rest time to achieve maximum

results. Lastly, your ripped sets have been identified for you in blue below. Dig

deep mentally, physically, and push your body to its limits for these sets

knowing you are triggering what’s needed for new fat loss.

13 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 1

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1 Chest and Biceps

Barbell Bench Press

1 x 10 2 x 8-10 90 sec 1 x 10

4 sets Incline Dumbbell press

1 x 10 2 x 8-10 90 sec 1 x 10

4 sets

Flat Dumbbell Fly

1 x 10 2 x 8-10 90 sec 1 x 10

4 sets

E-Z Barbell Curl

1 x 10 2 x 8-10 90 sec 1 x 10

4 sets

Dumbbell curl

1 x 10 2 x 8-10 90 sec 1 x 10

4 sets

Day 2 Back and Triceps

Wide Grip Pull down

1 x 10 2 x 8-10 90 sec 1 x 10

4 sets

Seated Row

1 x 10 2 x 8-10 90 sec 1 x 10

4 sets

Lying T-Bar Row

1 x 10 2 x 8-10 90 sec 1 x 10

4 sets Lying Tricep Extensions

1 x 10 2 x 8-10 90 sec 1 x 10

4 sets

Tricep Pushdowns

1 x 10 2 x 8-10 90 sec 1 x 10

4 sets

Day 3 Legs Squats

2 x 10 3 x 10-12 3 mins 1 x 8-10

6 sets

Lunges

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Leg Curls

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Day 4 Shoulders Shoulder Dumbbell

Press

1 x 10 2 x 8-10 90 sec 1 x 10

4 sets

Seated Side Lateral Raises

1 x 10 2 x 8-10 90 sec 1 x 10

4 sets

Standing Dumbbell Front Raise

1 x 10 2 x 8-10 90 sec 1 x 10

4 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 2 x 8-10 90 sec 1 x 10

4 sets

14 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 2

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1 Chest and Biceps

Flat Dumbbell Press

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Incline Barbell Press

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Incline Dumbbell Fly

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Preacher Curl

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Hammer Curl

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Day 2 Back and Triceps

Seated Row

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Wide Grip Pulldown

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Single Arm Row

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Tricep Pushdowns

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Lying Tricep Extension

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Day 3 Legs Squats

2 x 10 3 x 10-12 3 mins 1 x 8-10

6 sets

Leg Press

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Stiff Legged Deadlift

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Seated Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Day 4 Shoulders Shoulder Barbell Press

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Standing Side Lateral Raises

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Seated Front Raise

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Rear Delt Machine

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

15 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 3

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1 Chest and Biceps

Barbell Bench Press

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets Incline Dumbbell Press

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Flat Dumbbell Fly

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Seated Dumbbell Curl

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Barbell Curl

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Day 2 Back and Triceps

Lat Pull down

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Seated Row

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Underhand Rows

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Lying Tricep Extension

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Tricep Rope Pushdowns

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Day 3 Legs Squats

2 x 10 3 x 10-12 3 mins 1 x 8-10

6 sets

Squat Machine

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Standing Leg Curls

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Standing Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Day 4 Shoulders Bent Lateral Raises

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Military Dumbbell Press

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Standing Dumbbell Front Raise

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 2 x 8-10 90 sec 1 x 8-10

4 sets

16 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 4

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1 Chest and Biceps

Barbell Bench Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets Incline Dumbbell press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Flat Dumbbell Fly

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

E-Z Barbell Curl

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Dumbbell curl

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 2 Back and Triceps

Lat Pull down

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Row

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lying T-Bar Row

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lying Tricep Extension

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Tricep Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 3 Legs Squats

2 x 10 4 x 10-12 3 mins 1 x 8-10

7 sets

Lunges

1 x 10 4 x 10-12 90 sec 0 sets

5 sets

Leg Curls

1 x 10 3 x 10-12 90 sec 1 x 8-10

5 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Day 4 Shoulders Shoulder Dumbbell

Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Side Lateral Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Standing Dumbbell Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

17 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 5

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1 Chest and Biceps

Flat Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Incline Barbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Incline Dumbbell Fly

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Preacher Curl

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Hammer Curl

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 2 Back and Triceps

Seated Row

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lat Pull down

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Single Arm Row

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Tricep Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lying Tricep Extension

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 3 Legs Squats

2 x 10 4 x 10-12 3 mins 1 x 8-10

7 sets

Leg Press

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Stiff Legged Deadlift

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Seated Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Day 4 Shoulders Shoulder Barbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Standing Side Lateral Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Rear Delt Machine

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

18 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 6

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1 Chest and Biceps

Barbell Bench Press

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets Incline Dumbbell Press

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Flat Dumbbell Fly

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Seated Dumbbell Curl

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Barbell Curl

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Day 2 Back and Triceps

Lat Pull down

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Seated Row

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Underhand Rows

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Skull Crushers

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Tricep Rope Pushdowns

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Day 3 Legs Squats

2 x 10 4 x 10-12 3 mins 1 x 8-10

7 sets

Hack Squat

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Standing Leg Curls

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Standing Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Day 4 Shoulders Bent Lateral Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Shoulder Dumbbell Press

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Standing Dumbbell Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

19 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 7

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1 Chest and Biceps

Barbell Bench Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets Incline Dumbbell press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Flat Dumbbell Fly

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

E-Z Barbell Curl

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Dumbbell curl

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 2 Back and Triceps

Lat Pull down

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Row

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lying T-Bar Row

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lying Tricep Extension

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Tricep Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 3 Legs Squats

2 x 10 4 x 10-12 3 mins 1 x 8-10

7 sets

Lunges

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Leg Curls

1 x 10 3 x 10-12 90 sec 1 x 8-10

5 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Day 4 Shoulders Shoulder Dumbbell

Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Side Lateral Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Standing Dumbbell Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

20 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 8

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1 Chest and Biceps

Barbell Bench Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets Incline Dumbbell press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Flat Dumbbell Fly

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

E-Z Barbell Curl

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Dumbbell curl

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 2 Back and Triceps

Lat Pull down

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Row

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lying T-Bar Row

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets Lying Tricep Extension

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Tricep Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 3 Legs Squats

2 x 10 4 x 10-12 3 mins 1 x 8-10

7 sets

Lunges

1 x 10 4 x 10-12 90 sec 0 sets

5 sets

Leg Curls

1 x 10 3 x 10-12 90 sec 1 x 8-10

5 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Day 4 Shoulders Military Dumbbell

Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Side Lateral Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Standing Dumbbell Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

21 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 9

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1 Chest and Biceps

Flat Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Incline Barbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Incline Dumbbell Fly

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Preacher Curl

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Hammer Curl

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 2 Back and Triceps

Seated Row

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lat Pull down

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Single Arm Row

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Tricep Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets Lying Tricep Extension

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 3 Legs Squats

2 x 10 4 x 10-12 3 mins 1 x 8-10

7 sets

Leg Press

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Stiff Legged Deadlift

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Seated Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Day 4 Shoulders Military Barbell

Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Standing Side Lateral Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Rear Delt Machine

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

22 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 10

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1 Chest and Biceps

Barbell Bench Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets Incline Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Flat Dumbbell Fly

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets Seated Dumbbell Curl

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Barbell Curl

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 2 Back and Triceps

Lat Pull down

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Row

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Underhand Rows

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets Lying Tricep Extensions

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Tricep Rope Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 3 Legs Squats

2 x 10 4 x 10-12 3 mins 1 x 8-10

7 sets

Hack Squat

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Standing Leg Curls

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Standing Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Day 4 Shoulders Bent Lateral Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Military Dumbbell Press

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Standing Dumbbell Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

23 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 11

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1 Chest and Biceps

Flat Dumbbell Press

1 x 10 3 x 8-10 90 sec 0 sets

4 sets

Incline Barbell Press

1 x 10 3 x 8-10 90 sec 0 sets

4 sets

Pec Deck No warm-

up 7 x 10 30-45 secs 0 sets

7 sets

Hammer Curl

1 x 10 3 x 8-10 90 sec 0 sets

4 sets

Preacher Curl

No warm-up 7 x 10

30-45 secs 0 sets

7 sets

Day 2 Back and Triceps

Seated Row

1 x 10 3 x 8-10 90 sec 0 sets

4 sets

Lat Pull down

1 x 10 3 x 8-10 90 sec 0 sets

4 sets

Lying T-bar Row

No warm-up 7 x 10

30-45 secs 0 sets

7 sets

Tricep Pushdowns

1 x 10 3 x 8-10 90 sec 0 sets

4 sets

Rope Pushdowns

No warm-up 7 x 10

30-45 secs 0 sets

7 sets

Day 3 Legs Squats

2 x 10 4 x 10-12 3 mins 0 sets

6 sets

Stiff Legged Deadlift

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Leg Extension

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Seated Calf Raises

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Leg Press

No warm-up 7 x 10-12

30-45 secs 0 sets

7 sets

Day 4 Shoulders Standing Side Lateral

Raises

1 x 10 3 x 8-10 90 sec 0 sets

4 sets

Seated Front Raise

1 x 10 3 x 8-10 90 sec 0 sets

4 sets

Rear Delt Machine

1 x 10 3 x 8-10 90 sec 0 sets

4 sets

Machine Shoulder Press

No warm-up 7 x 8-10

30-45 secs 0 sets

7 sets

24 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 12

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1 Chest and Biceps

Barbell Bench Press

1 x 10 3 x 8-10 90 sec 0 sets

4 sets Incline Dumbbell Press

1 x 10 3 x 8-10 90 sec 0 sets

4 sets

Pec Deck

No warm-up 7 x 10

30-45 secs 0 sets

7 sets

Seated Dumbbell Curl

1 x 10 3 x 8-10 90 sec 0 sets

4 sets

Straight-bar cable curl

No warm-up 7 x 10

30-45 secs 0 sets

7 sets

Day 2 Back and Triceps

Lat Pull down

1 x 10 3 x 8-10 90 sec 0 sets

4 sets

Seated Row

1 x 10 3 x 8-10 90 sec 0 sets

4 sets

Underhand Rows

No warm-up 7 x 10

30-45 secs 0 sets

7 sets

Skull Crushers

1 x 10 3 x 8-10 90 sec 0 sets

4 sets

Tricep Rope Pushdowns

No warm-up 7 x 10

30-45 secs 0 sets

7 sets

Day 3 Legs Squats

2 x 10 4 x 10-12 3 mins 0 sets

6 sets

Standing Leg Curls

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Leg Extension

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Standing Calf Raises

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Hack Squat

No warm-up 7 x 10-12

30-45 secs 0 sets

7 sets

Day 4 Shoulders Bent Lateral Raises

1 x 10 3 x 8-10 90 sec 0 sets

4 sets

Standing Dumbbell Front Raise

1 x 10 3 x 8-10 90 sec 0 sets

4 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 8-10 90 sec 0 sets

4 sets

Machine Shoulder Press

No warm-up 7 x 8-10

30-45 secs 0 sets

7 sets

25 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

26 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Notice

The following program requires you to perform supersets. If you are familiar with

supersets by all means continue on, but if you have not heard of them or need a

refresher please read the next couple of paragraphs so you have a full

understanding.

Supersets

Supersets are essentially two exercises performed back to back that commonly

target opposing muscle groups, namely one agonist and one antagonist (also

known as push and pull) muscle group. Examples of such muscles are the biceps

and triceps, hamstrings and quads, and chest and back.

They are also different from normal sets as you don't rest between exercises,

whereas you would normally take anywhere from 30 seconds to 2 minutes

depending on your somatotype.

Note on cardio:

You are going to need to complete 5 Cardio sessions per week. The schedule is as

follows:

Week 1-6 – 3 Low Intensity, 2 High Intensity

Week 7-12 – 2 Low Intensity, 3 High Intensity

Revert back to the cardio section of the Manual to see how the schedule changes

from week to week. Be sure to be diligent in getting your cardiovascular training

done and make it a core component of the system. This will burn excess calories

and have the fat melting away at a very rapid rate.

Note on abs/core training:

Your core training is important, but the concern of this 12 week program is to lose

as much fat possible without compromising your lean muscle. Because of this, the

CFL’s focus is on your weight training regimen. There is not a required

27 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

abdominal/core training component in this particular 12 week program. That

being said, it is recommended that you train your core 2-3 times per week for 10-

15 minutes. The focus of your exercises should be balanced between lower,

middle and upper abdomen as well as your obliques.

Your success over the next 12 weeks will be directly related to how closely you

follow the program below. You will need to do the outlined exercises, sets and

reps in order while following the appropriate rest time to achieve maximum

results. Lastly, your ripped sets have been identified for you in blue below. Dig

deep mentally, physically, and push your body to its limits for these sets

knowing you are triggering what’s needed for new fat loss.

28 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 1

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Shoulder Dumbbell

Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Seated Side Lateral Raises

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Standing Dumbbell Front Raise

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 2- Biceps and Triceps

Standing E-Z Curls

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Seated Dumbbell Hammer Curls

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

E-Z Bar Preacher Curls

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Overhead Rope Extensions 1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Lying Tricep Extensions

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Close-Grip Pushdowns

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 3 - Legs Squats

2 x 10 3 x 10-12 2 mins 1x10-12

6 sets

Lunges

1 x 10 3 x 10-12 1 mins 0 sets

4 sets

Leg Curls

1 x 10 2 x 10-12 1 mins 1x10-12

4 sets

Leg Extension

1 x 10 2 x 10-12 1 mins 1x10-12

4 sets

Calf Raises

1 x 10 2 x 10-12 1 mins 1x10-12

4 sets

Day 4 - Chest Flat Bench Barbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Incline Dumbbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets Flat Bench Dumbbell Flys

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Incline Dumbbell Flys

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 5 - Back Lat Pull Down

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

Seated Cable Row

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

Lying T-Bar Row

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

29 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Close Grip Pull Down

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

WEEK 2

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Shoulder Barbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets Standing Side Lateral Raises

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Seated Front Raise

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Rear Delt Machine

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 2- Biceps and Triceps

Straight Bar Curls

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Standing Dumbbell Curls

1 x 10 3 x 10-12 1 min 1x10-12

5 sets Reverse Grip E-Z Bar Curls

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Single Arm Rope Pushdowns

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Seated Overhead Dumbbell Extensions

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Reverse Grip Straight Bar Pushdowns

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 3 - Legs Squats

2 x 10 3 x 10-12 2 mins 1x10-12

6 sets

Leg Press

1 x 10 3 x 10-12 1 mins 0 sets

4 sets

Stiff Legged Deadlift

1 x 10 3 x 10-12 1 mins 0 sets

4 sets

Leg Extension

1 x 10 2 x 10-12 1 mins 1x10-12

4 sets

Seated Calf Raises

1 x 10 2 x 10-12 1 mins 1x10-12

4 sets

Day 4 - Chest Flat Bench Dumbbell

Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Incline Barbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Incline Dumbbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Pec Deck

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 5 - Back Seated Wide Grip Row

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

Lat Pull Down

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

Underhand Rows

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets One-arm Dumbbell Rows

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

30 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 3

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Bent Lateral Raises

1 x 10 3 x 10-12 1 min 1x10-12

5 sets Shoulder Dumbbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Standing Dumbbell Front Raise

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 2- Biceps and Triceps

Standing Dumbbell Hammer Curls

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Standing E-Z Bar Curls

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Dumbbell Preacher Curls (alternating arms)

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Straight Bar Pushdowns

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Lying Tricep Extensions

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Close-Grip Pushdowns

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 3 - Legs Squats

2 x 10 3 x 10-12 2 mins 1x10-12

6 sets

Hack Squat

1 x 10 3 x 10-12 1 mins 0 sets

4 sets

Standing Leg Curls

1 x 10 2 x 10-12 1 mins 1x10-12

4 sets

Leg Extension

1 x 10 2 x 10-12 1 mins 1x10-12

4 sets

Standing Calf Raises

1 x 10 2 x 10-12 1 mins 1x10-12

4 sets

Day 4 - Chest Flat Bench Barbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Incline Barbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Decline Barbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Standing Cable Flys

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 5 - Back Lat Pull down

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

Seated One-arm Cable Rows

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

Wide Grip Pull down

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

Lying T-Bar Row

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

31 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 4

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Military Dumbbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Seated Side Lateral Raises

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Standing Dumbbell Front Raise

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 2- Biceps and Triceps

Standing E-Z Curls

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Seated Dumbbell Hammer Curls

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

E-Z Bar Preacher Curls

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Overhead Rope Extensions 1 x 10 3 x 8-10 3 x 10-12 1x10-12

5 sets

Lying Tricep Extensions

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Close-Grip Pushdowns

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 3 - Legs Squats

2 x 10 4 x 10-12 2 mins 1x10-12

7 sets

Lunges

1 x 10 3 x 10-12 1 mins 0 sets

4 sets

Leg Curls

1 x 10 2 x 10-12 1 mins 1x10-12

4 sets

Leg Extension

1 x 10 2 x 10-12 1 mins 1x10-12

4 sets

Calf Raises

1 x 10 2 x 10-12 1 mins 1x10-12

4 sets

Day 4 - Chest Flat Bench Barbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Incline Dumbbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets Flat Bench Dumbbell Flys

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Incline Dumbbell Flys

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 5 - Back Lat Pull Down

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

Seated Cable Row

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

Lying T-Bar Row

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

Close Grip Pull Down

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

32 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 5

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Shoulder Barbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets Standing Side Lateral Raises

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Seated Front Raise

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Rear Delt Machine

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 2- Biceps and Triceps

Straight Bar Curls

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Standing Dumbbell Curls

1 x 10 3 x 10-12 1 min 1x10-12

5 sets Reverse Grip E-Z Bar Curls

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Single Arm Rope Pushdowns

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Seated Overhead Dumbbell Extensions

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Reverse Grip Straight Bar Pushdowns

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 3 - Legs Squats

2 x 10 4 x 10-12 2 mins 1x10-12

7 sets

Leg Press

1 x 10 3 x 10-12 1 mins 0 sets

4 sets

Stiff Legged Deadlift

1 x 10 3 x 10-12 1 mins 0 sets

4 sets

Leg Extension

1 x 10 2 x 10-12 1 mins 1x10-12

4 sets

Seated Calf Raises

1 x 10 2 x 10-12 1 mins 1x10-12

4 sets

Day 4 - Chest Flat Bench Dumbbell

Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Incline Barbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Incline Dumbbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Pec Deck

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 5 - Back Seated Wide Grip Row

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

Lat Pull Down

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

Underhand Rows

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets One-arm Dumbbell Rows

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

33 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 6

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Bent Lateral Raises

1 x 10 3 x 10-12 1 min 1x10-12

5 sets Shoulder Dumbbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Standing Dumbbell Front Raise

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 2- Biceps and Triceps

Standing Dumbbell Hammer Curls

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Standing E-Z Bar Curls

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Dumbbell Preacher Curls (alternating arms)

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Straight Bar Pushdowns

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Lying Tricep Extensions

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Close-Grip Pushdowns

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 3 - Legs Squats

2 x 10 4 x 10-12 2 mins 1x10-12

7 sets

Hack Squat

1 x 10 3 x 10-12 1 mins 0 sets

4 sets

Standing Leg Curls

1 x 10 2 x 10-12 1 mins 1x10-12

4 sets

Leg Extension

1 x 10 2 x 10-12 1 mins 1x10-12

4 sets

Standing Calf Raises

1 x 10 2 x 10-12 1 mins 1x10-12

4 sets

Day 4 - Chest Flat Bench Barbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Incline Barbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Decline Barbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Standing Cable Flys

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 5 - Back Lat Pull down

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

Seated One-arm Cable Rows

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

Wide Grip Pull down

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

Lying T-Bar Row

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

34 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 7

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Shoulder Dumbbell

Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Seated Side Lateral Raises

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Standing Dumbbell Front Raise

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 2- Biceps and Triceps

Standing E-Z Curls

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Seated Dumbbell Hammer Curls

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

E-Z Bar Preacher Curls

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Overhead Rope Extensions 1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Lying Tricep Extensions

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Close-Grip Pushdowns

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 3 - Legs Squats

2 x 10 4 x 10-12 2 mins 1x10-12

7 sets

Lunges

1 x 10 3 x 10-12 1 mins 0 sets

4 sets

Leg Curls

1 x 10 2 x 10-12 1 mins 1x10-12

4 sets

Leg Extension

1 x 10 2 x 10-12 1 mins 1x10-12

4 sets

Calf Raises

1 x 10 2 x 10-12 1 mins 1x10-12

4 sets

Day 4 - Chest Flat Bench Barbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Incline Dumbbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets Flat Bench Dumbbell Flys

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Incline Dumbbell Flys

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 5 - Back Lat Pull Down

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

Seated Cable Row

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

Lying T-Bar Row

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

Close Grip Pull Down

1 x 8-10 3 x 10-12 1 min 1x10-12

5 sets

35 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 8

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Shoulder Dumbell Press

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Seated Side Lateral Raises

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Standing Dumbell Front Raise

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Day 2- Biceps and Triceps Standing E-Z Curls

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Seated Dumbell Hammer Curls

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

E-Z Bar Preacher Curls

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Overhead Rope Extensions

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Lying Tricep Extensions

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Close-Grip Pushdowns

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Day 3 - Legs Squats

2 x 10 4 x 10-12 2 mins 1 x 10-12

7 sets

Lunges

1 x 10 3 x 10-12 1 mins 0 sets

4 sets

Leg Curls

1 x 10 2 x 10-12 1 mins 1 x 10-12

4 sets

Leg Extension

1 x 10 2 x 10-12 1 mins 1 x 10-12

4 sets

Calf Raises

1 x 10 2 x 10-12 1 mins 1 x 10-12

4 sets

Day 4 - Chest Flat Bench Barbell Press

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Incline Dumbell Press

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Flat Bench Dumbell Flys

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Incline Dumbell Flys

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Day 5 - Back Lat Pull Down

1 x 8-10 3 x 10-12 1 min 1 x 10-12

5 sets

Seated Cable Row

1 x 8-10 3 x 10-12 1 min 1 x 10-12

5 sets

Lying T-Bar Row

1 x 8-10 3 x 10-12 1 min 1 x 10-12

5 sets

Close Grip Pull Down

1 x 8-10 3 x 10-12 1 min 1 x 10-12

5 sets

36 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 9

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Shoulder Barbell Press

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Standing Side Lateral Raises

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Seated Front Raise

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Rear Delt Machine

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Day 2- Biceps and Triceps Straight Bar Curls

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Standing Dumbell Curls

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Reverse Grip E-Z Bar Curls

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Single Arm Rope Pushdowns

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Seated Overhead Dumbell Extensions

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Reverse Grip Straight Bar Pushdowns

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Day 3 - Legs Squats

2 x 10 4 x 10-12 2 mins 1 x 10-12

7 sets

Leg Press

1 x 10 3 x 10-12 1 mins 0 sets

4 sets

Stiff Legged Deadlift

1 x 10 3 x 10-12 1 mins 0 sets

4 sets

Leg Extension

1 x 10 2 x 10-12 1 mins 1 x 10-12

4 sets

Seated Calf Raises

1 x 10 2 x 10-12 1 mins 1 x 10-12

4 sets

Day 4 - Chest Flat Bench Dumbell Press

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Incline Barbell Press

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Incline Dumbell Press

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Pec Deck

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Day 5 - Back Seated Wide Grip Row

1 x 8-10 3 x 10-12 1 min 1 x 10-12

5 sets

Lat Pull Down

1 x 8-10 3 x 10-12 1 min 1 x 10-12

5 sets

Underhand Rows

1 x 8-10 3 x 10-12 1 min 1 x 10-12

5 sets

One-arm Dumbell Rows

1 x 8-10 3 x 10-12 1 min 1 x 10-12

5 sets

37 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 10

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Bent Lateral Raises

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Shoulder Dumbell Press

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Standing Dumbell Front Raise

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Day 2- Biceps and Triceps Standing Dumbell

Hammer Curls

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Standing E-Z Bar Curls

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Dumbell Preacher Curls (alternating arms)

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Straight Bar Pushdowns

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Lying Tricep Extensions

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Close-Grip Pushdowns

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Day 3 - Legs Squats

2 x 10 4 x 10-12 2 mins 1 x 10-12

7 sets

Hack Squat

1 x 10 3 x 10-12 1 mins 0 sets

4 sets

Standing Leg Curls

1 x 10 2 x 10-12 1 mins 1 x 10-12

4 sets

Leg Extension

1 x 10 2 x 10-12 1 mins 1 x 10-12

4 sets

Standing Calf Raises

1 x 10 2 x 10-12 1 mins 1 x 10-12

4 sets

Day 4 - Chest Flat Bench Barbell Press

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Incline Barbell Press

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Decline Barbell Press

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Standing Cable Flys

1 x 10 3 x 10-12 1 min 1 x 10-12

5 sets

Day 5 - Back Lat Pulldown

1 x 8-10 3 x 10-12 1 min 1 x 10-12

5 sets

Seated One-arm Cable Rows

1 x 8-10 3 x 10-12 1 min 1 x 10-12

5 sets

Wide Grip Pulldown

1 x 8-10 3 x 10-12 1 min 1 x 10-12

5 sets

Lying T-Bar Row

1 x 8-10 3 x 10-12 1 min 1 x 10-12

5 sets

38 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 11

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Standing Side Lateral

Raises

1 x 10 4 x 10-12 1 min 0 sets

5 sets

Seated Front Raise

1 x 10 4 x 10-12 1 min 0 sets

5 sets

Rear Delt Machine

1 x 10 4 x 10-12 1 min 0 sets

5 sets

Machine Shoulder Press

No warm-up 7 x 8-10 30-45 secs 0 sets

7 sets

Day 2- Biceps and Triceps

Straight Bar Curls

1 x 10 4 x 10-12 1 min 0 sets

5 sets

Standing Dumbbell Curls

1 x 10 4 x 10-12 1 min 0 sets

5 sets

Preacher Curl Machine

No warm-up 7 x 8-10 30-45sec 0 sets

7 sets

Single Arm Rope Pushdowns

1 x 10 4 x 10-12 1 min 0 sets

5 sets

Seated Overhead Dumbbell Extensions

1 x 10 4 x 10-12 1 min 0 sets

5 sets

Close Grip Pushdowns

No warm-up 7 x 8-10 30-45sec 0 sets

7 sets

Day 3 - Legs Squats

2 x 10 4 x 10-12 2 mins 0 sets

6 sets

Stiff Legged Deadlift

1 x 10 3 x 10-12 1 mins 0 sets

4 sets

Leg Extension

1 x 10 3 x 10-12 1 mins 0 sets

4 sets

Seated Calf Raises

1 x 10 3 x 10-12 1 mins 0 sets

4 sets

Leg Press

No warm-up 7 x 8-10 30-45 secs 0 sets

7 sets

Day 4 - Chest Flat Bench Dumbbell

Press

1 x 10 5 x 10-12 1 min 0 sets

6 sets

Incline Barbell Press

1 x 10 5 x 10-12 1 min 0 sets

6 sets

Pec Deck

No warm-up 7 x 8-10 30-45 sec 0 sets

7 sets

Day 5 - Back Seated Wide Grip Row

1 x 8-10 5 x 10-12 1 min 0 sets

6 sets

Lat Pull Down

1 x 8-10 5 x 10-12 1 min 0 sets

6 sets

Underhand Rows

No Warm-up 7 x 8-10 30-45 sec 0 sets

7 sets

39 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 12

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Bent Lateral Raises

1 x 10 4 x 10-12 1 min 0 sets

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 4 x 10-12 1 min 0 sets

5 sets

Machine Shoulder Press

No warm-up 7 x 8-10 30-45 secs 0 sets

7 sets

Day 2- Biceps and Triceps

Standing Dumbbell Hammer Curls

1 x 10 4 x 10-12 1 min 0 sets

5 sets

Standing E-Z Bar Curls

1 x 10 4 x 10-12 1 min 0 sets

5 sets

Straight Bar Pushdowns

1 x 10 4 x 10-12 1 min 0 sets

5 sets

Lying Tricep Extensions

1 x 10 4 x 10-12 1 min 0 sets

5 sets

Superset Below Straight Bar Machine

Curls

No warm-up 7 x 8-10 30-45sec 0 sets

7 sets

Overhead Rope Extensions No warm-

up 7 x 8-10 30-45sec 0 sets

7 sets

Day 3 - Legs Squats

2 x 10 4 x 10-12 2 mins 0 sets

6 sets

Standing Leg Curls

1 x 10 3 x 10-12 1 mins 0 sets

4 sets

Leg Extension

1 x 10 3 x 10-12 1 mins 0 sets

4 sets

Standing Calf Raises

1 x 10 3 x 10-12 1 mins 0 sets

4 sets

Hack Squat

No warm-up 7 x 8-10 30-45 secs 0 sets

7 sets

Day 4 - Chest Flat Bench Barbell Press

1 x 10 5 x 10-12 1 min 0 sets

6 sets

Incline Barbell Press

1 x 10 5 x 10-12 1 min 0 sets

6 sets

Standing Cable Flys

No warm-up 7 x 8-10 30-45 sec 0 sets

7 sets

Day 5 - Back Lat Pull down

1 x 8-10 5 x 10-12 1 min 1 x 8-10

6 sets

Seated Cable Rows

1 x 8-10 5 x 10-12 1 min 1 x 8-10

6 sets

Lying T-Bar Row

No Warm-up 7 x 8-10 30-45 sec 0 sets

7 sets

40 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

41 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Notice

The following program requires you to perform supersets. If you are familiar with

supersets by all means continue on, but if you have not heard of them or need a

refresher please read the next couple of paragraphs so you have a full

understanding.

Supersets

Supersets are essentially two exercises performed back to back that commonly

target opposing muscle groups, namely one agonist and one antagonist (also

known as push and pull) muscle group. Examples of such muscles are the biceps

and triceps, hamstrings and quads, and chest and back.

They are also different from normal sets as you don't rest between exercises,

whereas you would normally take anywhere from 30 seconds to 2 minutes

depending on your somatotype.

Note on cardio:

You are going to need to complete 5 Cardio sessions per week. The schedule is as

follows:

Week 1-4 – 2 Low Intensity, 3 High Intensity

Week 5-8 – 1 Low Intensity, 4 High Intensity

Week 9-12 – 5 High Intensity

Revert back to the cardio section of the Manual to see how the schedule changes

from week to week. Be sure to be diligent in getting your cardiovascular training

done and make it a core component of the system. This will burn excess calories

and have the fat melting away at a very rapid rate.

42 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Note on abs/core training:

Your core training is important, but the concern of this 12 week program is to lose

as much fat possible without compromising your lean muscle. Because of this, the

CFL’s focus is on your weight training regimen. There is not a required

abdominal/core training component in this particular 12 week program. That

being said, it is recommended that you train your core 2-3 times per week for 10-

15 minutes. The focus of your exercises should be balanced between lower,

middle and upper abdomen as well as your obliques.

Your success over the next 12 weeks will be directly related to how closely you

follow the program below. You will need to do the outlined exercises, sets and

reps in order while following the appropriate rest time to achieve maximum

results. Lastly, your ripped sets have been identified for you in blue below. Dig

deep mentally, physically, and push your body to its limits for these sets

knowing you are triggering what’s needed for new fat loss.

43 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Week 1-3 Week 1 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1)

Week 2 2 Push Days,3 Pull Days (Day 2, 3, 4, 1, 2) Week 3 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3) Day 1 - Push

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Super-Sets

Total Sets

Superset #1 Barbell Bench Press

1 x 10-12 4 x 12-15 45 sec

5 sets

Tricep pushdown

1 x 10-12 4 x 12-15 45 sec

5 sets

Superset #2 Military Shoulder Press

1 x 10-12 4 x 12-15 45 sec

5 sets

Leg Press

1 x 10-12 4 x 12-15 45 sec

5 sets

Superset #3 Squats

1 x 10-12 4 x 12-15 45 sec

5 sets

Calf Raises

1 x 10-12 4 x 12-15 45 sec

5 sets

Day 2 - Pull

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets

Total Sets

Superset #1 Lat Pull down

1 x 10-12 4 x 12-15 45 sec

5 sets

Dumbbell bicep curl

1 x 10-12 4 x 12-15 45 sec

5 sets

Superset #2 Seated Row

1 x 10-12 4 x 12-15 45 sec

5 sets

Hamstring Curls

1 x 10-12 4 x 12-15 45 sec

5 sets

Superset #3 Stiff Legged Deadlifts

1 x 10-12 4 x 12-15 45 sec

5 sets

Shoulder Shrugs (dumbbell) 1 x 10-12 4 x 12-15 45 sec

5 sets

44 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Day 3 - Push

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets

Total Sets

Superset #1 Barbell Incline Bench Press 1 x 10-12 4 x 12-15 45 sec

5 sets

Tricep rope extension

1 x 10-12 4 x 12-15 45 sec

5 sets

Superset #2 Rear Delt Dumbbell Fly

1 x 10-12 4 x 12-15 45 sec

5 sets

Leg Press

1 x 10-12 4 x 12-15 45 sec

5 sets

Superset #3 Pec Deck

1 x 10-12 4 x 12-15 45 sec

5 sets

Lying Tricep Extension

1 x 10-12 4 x 12-15 45 sec

5 sets

Day 4 - Pull

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets

Total Sets

Superset #1 Lat Pull down

1 x 10-12 4 x 12-15 45 sec

5 sets

E-Z Bar Bicep Curl

1 x 10-12 4 x 12-15 45 sec

5 sets

Superset #2 One Armed Dumbbell Rows 1 x 10-12 4 x 12-15 45 sec

5 sets

Hamstring Curls

1 x 10-12 4 x 12-15 45 sec

5 sets

Superset #3 Stiff Legged Deadlifts

1 x 10-12 4 x 12-15 45 sec

5 sets

Preacher Curls

1 x 10-12 4 x 12-15 45 sec

5 sets

45 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Week 4-6 Week 4 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4)

Week 5 3 Push Days,2 Pull Days (Day 1, 2, 3, 4, 1) Week 6 2 Push Days, 3 Pull Days (Day 2, 3, 4, 1, 2) Day 1 - Push

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Super-Sets

Total Sets

Superset #1 Dumbbell Bench Press

1 x 10-12 5 x 12-15 45 sec

6 sets

Tricep pushdown

1 x 10-12 5 x 12-15 45 sec

6 sets

Superset #2 Lateral Shoulder Raises

1 x 10-12 5 x 12-15 45 sec

6 sets

Leg Press

1 x 10-12 5 x 12-15 45 sec

6 sets

Superset #3 Squats

1 x 10-12 5 x 12-15 45 sec

6 sets

Calf Raises

1 x 10-12 5 x 12-15 45 sec

6 sets

Day 2 - Pull

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets

Total Sets

Superset #1 Close Grip Lat Pull

down

1 x 10-12 5 x 12-15 45 sec

6 sets

Seated Dumbbell Curl

1 x 10-12 5 x 12-15 45 sec

6 sets

Superset #2 Wide Grip Seated Row

1 x 10-12 5 x 12-15 45 sec

6 sets

Hamstring Curls

1 x 10-12 5 x 12-15 45 sec

6 sets

Superset #3 Stiff Legged Deadlifts

1 x 10-12 5 x 12-15 45 sec

6 sets

Shoulder Shrugs (Barbell) 1 x 10-12 5 x 12-15 45 sec

6 sets

46 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Day 3 - Push

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets

Total Sets

Superset #1 Dumbbell Incline Bench

Press 1 x 10-12 5 x 12-15 45 sec

6 sets

Overhead Rope Extension 1 x 10-12 5 x 12-15 45 sec

6 sets

Superset #2 Rear Delt Dumbbell Fly

1 x 10-12 5 x 12-15 45 sec

6 sets

Leg Press

1 x 10-12 5 x 12-15 45 sec

6 sets

Superset #3 Cable Crossover Fly

1 x 10-12 5 x 12-15 45 sec

6 sets

Front Delt Raises

1 x 10-12 5 x 12-15 45 sec

6 sets

Day 4 - Pull

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets

Total Sets

Superset #1 Lat Pull down

1 x 10-12 5 x 12-15 45 sec

6 sets

E-Z Bar Bicep Curl

1 x 10-12 5 x 12-15 45 sec

6 sets

Superset #2 Underhand Rows

1 x 10-12 5 x 12-15 45 sec

6 sets

Hamstring Curls

1 x 10-12 5 x 12-15 45 sec

6 sets

Superset #3 Stiff Legged Deadlifts

1 x 10-12 5 x 12-15 45 sec

6 sets

Preacher Curls

1 x 10-12 5 x 12-15 45 sec

6 sets

47 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Week 7-9 Week 7 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3)

Week 8 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4) Week 9 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1)

Day 1 - Push

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Super-Sets

Total Sets

Superset #1 Barbell Bench Press

1 x 10-12 5 x 12-15 45 sec

6 sets

Tricep pushdown

1 x 10-12 5 x 12-15 45 sec

6 sets

Superset #2 Military Shoulder Press

1 x 10-12 5 x 12-15 45 sec

6 sets

Leg Press

1 x 10-12 5 x 12-15 45 sec

6 sets

Superset #3 Squats

1 x 10-12 5 x 12-15 45 sec

6 sets

Calf Raises

1 x 10-12 5 x 12-15 45 sec

6 sets

Day 2 - Pull

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets

Total Sets

Superset #1 Lat Pull down

1 x 10-12 5 x 12-15 45 sec

6 sets

Dumbbell bicep curl

1 x 10-12 5 x 12-15 45 sec

6 sets

Superset #2 Seated Row

1 x 10-12 5 x 12-15 45 sec

6 sets

Hamstring Curls

1 x 10-12 5 x 12-15 45 sec

6 sets

Superset #3 Stiff Legged Deadlifts

1 x 10-12 5 x 12-15 45 sec

6 sets

Shoulder Shrugs (dumbbell) 1 x 10-12 5 x 12-15 45 sec

6 sets

48 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Day 3 - Push

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets

Total Sets

Superset #1 Barbell Incline Bench Press 1 x 10-12 5 x 12-15 45 sec

6 sets

Tricep rope extension

1 x 10-12 5 x 12-15 45 sec

6 sets

Superset #2 Rear Delt Dumbbell Fly

1 x 10-12 5 x 12-15 45 sec

6 sets

Leg Press

1 x 10-12 5 x 12-15 45 sec

6 sets

Superset #3 Pec Deck

1 x 10-12 5 x 12-15 45 sec

6 sets

Lying Tricep Extensions

1 x 10-12 5 x 12-15 45 sec

6 sets

Day 4 - Pull

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets

Total Sets

Superset #1 Lat Pull down

1 x 10-12 5 x 12-15 45 sec

6 sets

E-Z Bar Bicep Curl

1 x 10-12 5 x 12-15 45 sec

6 sets

Superset #2 One Armed Dumbbell Rows 1 x 10-12 5 x 12-15 45 sec

6 sets

Hamstring Curls

1 x 10-12 5 x 12-15 45 sec

6 sets

Superset #3 Stiff Legged Deadlifts

1 x 10-12 5 x 12-15 45 sec

6 sets

Preacher Curls

1 x 10-12 5 x 12-15 45 sec

6 sets

49 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Week 10-12

Week 10 2 Push Days, 3 Pull Days (Day 2, 3, 4, 1, 2)

Week 11 3 Push Days, 2Pull Days (Day 3, 4, 1, 2, 3)

Week 12 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4)

Day 1 - Push

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Super-Sets

Total Sets

Superset #1 Barbell Bench Press

1 x 10-12 4 x 12-15 45 sec

5 sets

Tricep pushdown

1 x 10-12 4 x 12-15 45 sec

5 sets

Superset #2 Military Shoulder Press

1 x 10-12 4 x 12-15 45 sec

5 sets

Leg Press

1 x 10-12 4 x 12-15 45 sec

5 sets

Superset #3 Squats

1 x 10-12 4 x 12-15 45 sec

5 sets

Calf Raises

1 x 10-12 4 x 12-15 45 sec

5 sets

Day 2 - Pull

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets

Total Sets

Superset #1 Lat Pulldown

1 x 10-12 4 x 12-15 45 sec

5 sets

Dumbell bicep curl

1 x 10-12 4 x 12-15 45 sec

5 sets

Superset #2 Seated Row

1 x 10-12 4 x 12-15 45 sec

5 sets

Hamstring Curls

1 x 10-12 4 x 12-15 45 sec

5 sets

Superset #3 Stiff Legged Deadlifts

1 x 10-12 4 x 12-15 45 sec

5 sets

Shoulder Shrugs (dumbell) 1 x 10-12 4 x 12-15 45 sec

5 sets

50 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Day 3 - Push

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets

Total Sets

Superset #1 Barbell Incline Bench Press 1 x 10-12 4 x 12-15 45 sec

5 sets

Tricep rope extension

1 x 10-12 4 x 12-15 45 sec

5 sets

Superset #2 Rear Delt Dumbell Fly

1 x 10-12 4 x 12-15 45 sec

5 sets

Leg Press

1 x 10-12 4 x 12-15 45 sec

5 sets

Superset #3 Pec Deck

1 x 10-12 4 x 12-15 45 sec

5 sets

Lying Tricep Extensions

1 x 10-12 4 x 12-15 45 sec

5 sets

Day 4 - Pull

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets

Total Sets

Superset #1 Lat Pulldown

1 x 10-12 4 x 12-15 45 sec

5 sets

E-Z Bar Bicep Curl

1 x 10-12 4 x 12-15 45 sec

5 sets

Superset #2 One Armed Dumbell Rows 1 x 10-12 4 x 12-15 45 sec

5 sets

Hamstring Curls

1 x 10-12 4 x 12-15 45 sec

5 sets

Superset #3 Stiff Legged Deadlifts

1 x 10-12 4 x 12-15 45 sec

5 sets

Preacher Curls

1 x 10-12 4 x 12-15 45 sec

5 sets

51 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

52 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Note on cardio:

You are going to need to complete 4 Cardio sessions per week. The schedule is as

follows:

Week 1-4 – 3 Low Intensity, 1 High Intensity

Week 5-8 – 2 Low Intensity, 2 High Intensity

Week 9-12 – 1 Low Intensity, 3 High Intensity

Revert back to the cardio section of the Manual to see how the schedule changes

from week to week. Be sure to be diligent in getting your cardiovascular training

done and make it a core component of the system. This will burn excess calories

and have the fat melting away at a very rapid rate.

Note on abs/core training:

Your core training is important, but the concern of this 12 week program is to lose

as much fat possible without compromising your lean muscle. Because of this, the

CFL’s focus is on your weight training regimen. There is not a required

abdominal/core training component in this particular 12 week program. That

being said, it is recommended that you train your core 2-3 times per week for 10-

15 minutes. The focus of your exercises should be balanced between lower,

middle and upper abdomen as well as your obliques.

Your success over the next 12 weeks will be directly related to how closely you

follow the program below. You will need to do the outlined exercises, sets and

reps in order while following the appropriate rest time to achieve maximum

results. Lastly, your ripped sets have been identified for you in blue below. Dig

deep mentally, physically, and push your body to its limits for these sets

knowing you are triggering what’s needed for new fat loss.

53 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 1

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1 Chest and Biceps

Barbell Bench Press

1 x 10 2 x 10-12 1 min 1x10-12

4 sets Incline Dumbbell press

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Flat Dumbbell Fly

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

E-Z Barbell Curl

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Dumbbell curl

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Day 2 Back and Triceps

Lat Pull down

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Seated Row

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Lying T-Bar Row

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Lying Tricep Extension

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Tricep Pushdowns

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Day 3 Legs Squats

2 x 10 3 x 10-12 2 mins 1x10-12

6 sets

Lunges

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Leg Curls

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Leg Extension

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Calf Raises

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Day 4 Shoulders Military Dumbbell

Press

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Seated Side Lateral Raises

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Standing Dumbbell Front Raise

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

54 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 2

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1 Chest and Biceps

Flat Dumbbell Press

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Incline Barbell Press

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Incline Dumbbell Fly

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Preacher Curl

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Hammer Curl

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Day 2 Back and Triceps

Seated Row

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Lat Pull down

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Single Arm Row

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Tricep Pushdowns

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Lying Tricep Extension

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Day 3 Legs Squats

2 x 10 3 x 10-12 2 mins 1x10-12

6 sets

Leg Press

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Stiff Legged Deadlift

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Leg Extension

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Seated Calf Raises

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Day 4 Shoulders Military Barbell Press

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Standing Side Lateral Raises

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Seated Front Raise

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Rear Delt Machine

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

55 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 3

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1 Chest and Biceps

Barbell Bench Press

1 x 10 2 x 10-12 1 min 1x10-12

4 sets Incline Dumbbell Press

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Flat Dumbbell Fly

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Seated Dumbbell Curl

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Barbell Curl

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Day 2 Back and Triceps

Lat Pull down

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Seated Row

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Underhand Rows

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Lying Tricep Extension

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Tricep Rope Pushdowns

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Day 3 Legs Squats

2 x 10 3 x 10-12 2 mins 1x10-12

6 sets

Hack Squat

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Standing Leg Curls

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Leg Extension

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Standing Calf Raises

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Day 4 Shoulders Bent Lateral Raises

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Military Dumbbell Press

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Standing Dumbbell Front Raise

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

56 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 4

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1 Chest and Biceps

Barbell Bench Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets Incline Dumbbell press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Flat Dumbbell Fly

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

E-Z Barbell Curl

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Dumbbell curl

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 2 Back and Triceps

Lat Pull down

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Seated Row

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Lying T-Bar Row

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Lying Tricep Extension

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Tricep Pushdowns

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 3 Legs Squats

2 x 10 4 x 10-12 2 mins 1x10-12

7 sets

Lunges

1 x 10 4 x 10-12 1 min 0 sets

5 sets

Leg Curls

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Leg Extension

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Calf Raises

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Day 4 Shoulders Military Dumbbell

Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Seated Side Lateral Raises

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Standing Dumbbell Front Raise

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

57 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 5

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1 Chest and Biceps

Flat Dumbbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Incline Barbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Incline Dumbbell Fly

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Preacher Curl

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Hammer Curl

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 2 Back and Triceps

Seated Row

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Lat Pull down

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Single Arm Row

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Tricep Pushdowns

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Lying Tricep Extension

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 3 Legs Squats

2 x 10 4 x 10-12 2 mins 1x10-12

7 sets

Leg Press

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Stiff Legged Deadlift

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Leg Extension

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Seated Calf Raises

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Day 4 Shoulders Military Barbell Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Standing Side Lateral Raises

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Seated Front Raise

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Rear Delt Machine

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

58 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 6

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets Total Sets

Day 1 Chest and Biceps

Barbell Bench Press

1 x 10 3 x 10-12 1 min 1x10-12 5 sets Incline Dumbbell Press

1 x 10 3 x 10-12 1 min 1x10-12 5 sets

Flat Dumbbell Fly

1 x 10 3 x 10-12 1 min 1x10-12 5 sets

Seated Dumbbell Curl

1 x 10 3 x 10-12 1 min 1x10-12 5 sets

Barbell Curl

1 x 10 3 x 10-12 1 min 1x10-12 5 sets

Day 2 Back and Triceps

Lat Pull down

1 x 10 3 x 10-12 1 min 1x10-12 5 sets

Seated Row

1 x 10 3 x 10-12 1 min 1x10-12 5 sets

Underhand Rows

1 x 10 3 x 10-12 1 min 1x10-12 5 sets

Lying Tricep Extension

1 x 10 3 x 10-12 1 min 1x10-12 5 sets

Tricep Rope Pushdowns

1 x 10 3 x 10-12 1 min 1x10-12 5 sets

Day 3 Legs Squats

2 x 10 4 x 10-12 2 mins 1x10-12 7 sets

Hack Squat

1 x 10 3 x 10-12 1 min 0 sets 4 sets

Standing Leg Curls

1 x 10 2 x 10-12 1 min 1x10-12 4 sets

Leg Extension

1 x 10 2 x 10-12 1 min 1x10-12 4 sets

Standing Calf Raises

1 x 10 2 x 10-12 1 min 1x10-12 4 sets

Day 4 Shoulders Bent Lateral Raises

1 x 10 3 x 10-12 1 min 1x10-12 5 sets

Military Dumbbell Press

1 x 10 2 x 10-12 1 min 1x10-12 5 sets

Standing Dumbbell Front Raise

1 x 10 3 x 10-12 1 min 1x10-12 5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 10-12 1 min 1x10-12 5 sets

59 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 7

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1 Chest and Biceps

Barbell Bench Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets Incline Dumbbell press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Flat Dumbbell Fly

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

E-Z Barbell Curl

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Dumbbell curl

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 2 Back and Triceps

Lat Pull down

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Seated Row

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Lying T-Bar Row

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Lying Tricep Extension

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Tricep Pushdowns

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Day 3 Legs Squats

2 x 10 4 x 10-12 2 mins 1x10-12

7 sets

Lunges

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Leg Curls

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Leg Extension

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Calf Raises

1 x 10 2 x 10-12 1 min 1x10-12

4 sets

Day 4 Shoulders Military Dumbbell

Press

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Seated Side Lateral Raises

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Standing Dumbbell Front Raise

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 10-12 1 min 1x10-12

5 sets

60 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 8

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1 Chest and Biceps

Flat Dumbell Press

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Incline Barbell Press

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Incline Dumbell Fly

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Preacher Curl

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Hammer Curl

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Day 2 Back and Triceps

Seated Row

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Lat Pulldown

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Single Arm Row

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Tricep Pushdowns

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets Lying Tricep Extension

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Day 3 Legs Squats

2 x 10 4 x 10-12 2 mins 1 x 8-10

7 sets

Leg Press

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Stiff Legged Deadlift

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Leg Extension

1 x 10 2 x 10-12 1 min 1 x 8-10

4 sets

Seated Calf Raises

1 x 10 2 x 10-12 1 min 1 x 8-10

4 sets

Day 4 Shoulders Military Barbell

Press

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Standing Side Lateral Raises

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Seated Front Raise

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Rear Delt Machine

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

61 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 9

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1 Chest and Biceps

Barbell Bench Press

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets Incline Dumbell Press

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Flat Dumbell Fly

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Seated Dumbell Curl

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Barbell Curl

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Day 2 Back and Triceps

Lat Pulldown

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Seated Row

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Underhand Rows

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets Lying Tricep Extension

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Tricep Rope Pushdowns

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Day 3 Legs Squats

2 x 10 4 x 10-12 2 mins 1 x 8-10

7 sets

Hack Squat

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Standing Leg Curls

1 x 10 2 x 10-12 1 min 1 x 8-10

4 sets

Leg Extension

1 x 10 2 x 10-12 1 min 1 x 8-10

4 sets

Standing Calf Raises

1 x 10 2 x 10-12 1 min 1 x 8-10

4 sets

Day 4 Shoulders Bent Lateral Raises

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Military Dumbell Press

1 x 10 2 x 10-12 1 min 1 x 8-10

5 sets

Standing Dumbell Front Raise

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

62 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 10

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1 Chest and Biceps

Barbell Bench Press

1 x 10 2 x 10-12 1 min 1 x 8-10

5 sets Incline Dumbell press

1 x 10 2 x 10-12 1 min 1 x 8-10

5 sets

Flat Dumbell Fly

1 x 10 2 x 10-12 1 min 1 x 8-10

5 sets

E-Z Barbell Curl

1 x 10 2 x 10-12 1 min 1 x 8-10

5 sets

Dumbell curl

1 x 10 2 x 10-12 1 min 1 x 8-10

5 sets

Day 2 Back and Triceps

Lat Pulldown

1 x 10 2 x 10-12 1 min 1 x 8-10

5 sets

Seated Row

1 x 10 2 x 10-12 1 min 1 x 8-10

5 sets

Lying T-Bar Row

1 x 10 2 x 10-12 1 min 1 x 8-10

5 sets Lying Tricep Extension

1 x 10 2 x 10-12 1 min 1 x 8-10

5 sets

Tricep Pushdowns

1 x 10 2 x 10-12 1 min 1 x 8-10

5 sets

Day 3 Legs Squats

2 x 10 4 x 10-12 2 mins 1 x 8-10

7 sets

Lunges

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Leg Curls

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Leg Extension

1 x 10 2 x 10-12 1 min 1 x 8-10

4 sets

Calf Raises

1 x 10 2 x 10-12 1 min 1 x 8-10

4 sets

Day 4 Shoulders Military Dumbell

Press

1 x 10 2 x 10-12 1 min 1 x 8-10

5 sets

Seated Side Lateral Raises

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Standing Dumbell Front Raise

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 10-12 1 min 1 x 8-10

5 sets

63 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 11

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1 Chest and Biceps

Flat Dumbbell Press

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Incline Barbell Press

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Pec Deck No warm-

up 7 x 8-10 30-45 secs 0 sets

7 sets

Hammer Curl

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Preacher Curl

No warm-up 7 x 8-10

30-45 secs 0 sets

7 sets

Day 2 Back and Triceps

Seated Row

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Lat Pull down

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Lying T-bar Row

No warm-up 7 x 8-10

30-45 secs 0 sets

7 sets

Tricep Pushdowns

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Rope Pushdowns

No warm-up 7 x 8-10

30-45 secs 0 sets

7 sets

Day 3 Legs Squats

2 x 10 4 x 10-12 2 mins 0 sets

6 sets

Stiff Legged Deadlift

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Leg Extension

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Seated Calf Raises

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Leg Press

No warm-up 7 x 8-10

30-45 secs 0 sets

7 sets

Day 4 Shoulders Standing Side Lateral

Raises

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Seated Front Raise

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Rear Delt Machine

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Barbell Shrugs

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Machine Shoulder Press

No warm-up 7 x 8-10

30-45 secs 0 sets

7 sets

64 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 12

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1 Chest and Biceps

Barbell Bench Press

1 x 10 3 x 10-12 1 min 0 sets

4 sets Incline Dumbbell Press

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Pec Deck

No warm-up 7 x 10

30-45 secs 0 sets

7 sets

Seated Dumbbell Curl

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Straight-bar cable curl

No warm-up 7 x 10

30-45 secs 0 sets

7 sets

Day 2 Back and Triceps

Lat Pull down

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Seated Row

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Underhand Rows

No warm-up 7 x 10

30-45 secs 0 sets

7 sets

Lying Tricep Extension

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Tricep Rope Pushdowns

No warm-up 7 x 10

30-45 secs 0 sets

7 sets

Day 3 Legs Squats

2 x 10 4 x 10-12 3 mins 0 sets

6 sets

Standing Leg Curls

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Leg Extension

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Standing Calf Raises

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Hack Squat

No warm-up 7 x 10-12

30-45 secs 0 sets

7 sets

Day 4 Shoulders Bent Lateral Raises

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Standing Dumbbell Front Raise

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Dumbbell Shrugs

1 x 10 3 x 10-12 1 min 0 sets

4 sets

Machine Shoulder Press

No warm-up 7 x 8-10

30-45 secs 0 sets

7 sets

65 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

66 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Note on cardio:

You are going to need to complete 5 Cardio sessions per week. The schedule is as

follows:

Week 1-3 – 3 Low Intensity, 2 High Intensity

Week 4-6 – 2 Low Intensity, 3 High Intensity

Week 7-9 – 3 Low Intensity, 2 High Intensity

Week 10-12 – 2 Low Intensity, 3 High Intensity

Revert back to the cardio section of the Manual to see how the schedule changes

from week to week. Be sure to be diligent in getting your cardiovascular training

done and make it a core component of the system. This will burn excess calories

and have the fat melting away at a very rapid rate.

Note on abs/core training:

Your core training is important, but the concern of this 12 week program is to lose

as much fat possible without compromising your lean muscle. Because of this, the

CFL’s focus is on your weight training regimen. There is not a required

abdominal/core training component in this particular 12 week program. That

being said, it is recommended that you train your core 2-3 times per week for 10-

15 minutes. The focus of your exercises should be balanced between lower,

middle and upper abdomen as well as your obliques.

Your success over the next 12 weeks will be directly related to how closely you

follow the program below. You will need to do the outlined exercises, sets and

reps in order while following the appropriate rest time to achieve maximum

results. Lastly, your ripped sets have been identified for you in blue below. Dig

deep mentally, physically, and push your body to its limits for these sets

knowing you are triggering what’s needed for new fat loss.

67 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 1

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Military Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Side Lateral Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Standing Dumbbell Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 2- Biceps and Triceps

Standing E-Z Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Dumbbell Hammer Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

E-Z Bar Preacher Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Overhead Rope Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lying Tricep Extensions

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Close-Grip Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 3 - Legs Squats

2 x 10 3 x 10-12 2 mins 1 x 8-10

6 sets

Lunges

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Leg Curls

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Day 4 - Chest Flat Bench Barbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Incline Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets Flat Bench Dumbbell Flys

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Incline Dumbbell Flys

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 5 - Back Lat Pull Down

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Cable Row

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lying T-Bar Row

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Close Grip Pull Down

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

68 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 2

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Military Barbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets Standing Side Lateral Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Rear Delt Machine

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 2- Biceps and Triceps

Straight Bar Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Standing Dumbbell Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets Reverse Grip E-Z Bar Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Single Arm Rope Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Overhead Dumbbell Extensions

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Reverse Grip Straight Bar Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 3 - Legs Squats

2 x 10 3 x 10-12 2 mins 1 x 8-10

6 sets

Leg Press

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Stiff Legged Deadlift

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Seated Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Day 4 - Chest Flat Bench Dumbbell

Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Incline Barbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Incline Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Pec Deck

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 5 - Back Seated Wide Grip Row

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lat Pull Down

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Underhand Rows

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets One-arm Dumbbell Rows

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

69 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 3

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders

Bent Lateral Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Military Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Standing Dumbbell Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 2- Biceps and Triceps Standing Dumbbell

Hammer Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Standing E-Z Bar Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Dumbbell Preacher Curls (alternating arms)

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Straight Bar Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lying Tricep Extensions

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Close-Grip Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 3 - Legs Squats

2 x 10 3 x 10-12 2 mins 1 x 8-10

6 sets

Hack Squat

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Standing Leg Curls

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Standing Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Day 4 - Chest Flat Bench Barbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Incline Barbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Decline Barbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Standing Cable Flys

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 5 - Back Lat Pull down

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated One-arm Cable Rows

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Wide Grip Pull down

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lying T-Bar Row

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

70 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 4

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Military Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Side Lateral Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets Standing Dumbbell Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 2- Biceps and Triceps Standing E-Z Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets Seated Dumbbell Hammer Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

E-Z Bar Preacher Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Overhead Rope Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lying Tricep Extensions

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Close-Grip Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 3 - Legs

Squats

2 x 10 4 x 10-12 2 mins 1 x 8-10

7 sets

Lunges

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Leg Curls

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Day 4 - Chest

Flat Bench Barbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Incline Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets Flat Bench Dumbbell Flys

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Incline Dumbbell Flys

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 5 - Back

Lat Pull Down

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Cable Row

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lying T-Bar Row

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Close Grip Pull Down

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

71 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 5

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Military Barbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Standing Side Lateral Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Rear Delt Machine

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 2- Biceps and Triceps Straight Bar Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Standing Dumbbell Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Reverse Grip E-Z Bar Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Single Arm Rope Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Overhead Dumbbell Extensions

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Reverse Grip Straight Bar Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 3 - Legs Squats

2 x 10 4 x 10-12 2 mins 1 x 8-10

7 sets

Leg Press

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Stiff Legged Deadlift

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Seated Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Day 4 - Chest Flat Bench Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Incline Barbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Incline Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Pec Deck

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 5 - Back Seated Wide Grip Row

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lat Pull Down

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Underhand Rows

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

One-arm Dumbbell Rows

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

72 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 6

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Bent Lateral Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Military Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets Standing Dumbbell Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 2- Biceps and Triceps Standing Dumbbell

Hammer Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Standing E-Z Bar Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets Dumbbell Preacher Curls (alternating arms)

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Straight Bar Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lying Tricep Extensions

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Close-Grip Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 3 - Legs Squats

2 x 10 4 x 10-12 2 mins 1 x 8-10

7 sets

Hack Squat

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Standing Leg Curls

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Standing Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Day 4 - Chest Flat Bench Barbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Incline Barbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Decline Barbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Standing Cable Flys

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 5 - Back Lat Pull down

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets Seated One-arm Cable Rows

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Wide Grip Pull down

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lying T-Bar Row

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

73 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 7

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Military Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Side Lateral Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Standing Dumbbell Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 2- Biceps and Triceps

Standing E-Z Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Dumbbell Hammer Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

E-Z Bar Preacher Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Overhead Rope Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lying Tricep Extensions

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Close-Grip Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 3 - Legs Squats

2 x 10 4 x 10-12 2 mins 1 x 8-10

7 sets

Lunges

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Leg Curls

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Day 4 - Chest Flat Bench Barbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Incline Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets Flat Bench Dumbbell Flys

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Incline Dumbbell Flys

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 5 - Back Lat Pull Down

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Cable Row

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lying T-Bar Row

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Close Grip Pull Down

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

74 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 8

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Military Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Side Lateral Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets Standing Dumbbell Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 2- Biceps and Triceps Standing E-Z Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets Seated Dumbbell Hammer Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

E-Z Bar Preacher Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Overhead Rope Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lying Tricep Extensions

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Close-Grip Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 3 - Legs

Squats

2 x 10 4 x 10-12 2 mins 1 x 8-10

7 sets

Lunges

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Leg Curls

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Day 4 - Chest

Flat Bench Barbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Incline Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets Flat Bench Dumbbell Flys

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Incline Dumbbell Flys

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 5 - Back

Lat Pull Down

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Cable Row

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lying T-Bar Row

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Close Grip Pull Down

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

75 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 9

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Military Barbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Standing Side Lateral Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Rear Delt Machine

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 2- Biceps and Triceps Straight Bar Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Standing Dumbbell Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Reverse Grip E-Z Bar Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Single Arm Rope Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Overhead Dumbbell Extensions

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Reverse Grip Straight Bar Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 3 - Legs Squats

2 x 10 4 x 10-12 2 mins 1 x 8-10

7 sets

Leg Press

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Stiff Legged Deadlift

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Seated Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Day 4 - Chest Flat Bench Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Incline Barbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Incline Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Pec Deck

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 5 - Back Seated Wide Grip Row

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lat Pull Down

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Underhand Rows

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

One-arm Dumbbell Rows

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

76 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 10

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Bent Lateral Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Military Dumbbell Press

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets Standing Dumbbell Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 2- Biceps and Triceps Standing Dumbbell

Hammer Curls

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Standing E-Z Bar Curls

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets Dumbbell Preacher Curls (alternating arms)

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Straight Bar Pushdowns

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Lying Tricep Extensions

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Close-Grip Pushdowns

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Day 3 - Legs Squats

2 x 10 4 x 10-12 2 mins 1 x 8-10

7 sets

Hack Squat

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Standing Leg Curls

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Standing Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Day 4 - Chest Flat Bench Barbell Press

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Incline Barbell Press

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Decline Barbell Press

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Standing Cable Flys

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 5 - Back Lat Pull down

1 x 8-10 2 x 8-10 90 sec 1 x 8-10

5 sets Seated One-arm Cable Rows

1 x 8-10 2 x 8-10 90 sec 1 x 8-10

5 sets

Wide Grip Pull down

1 x 8-10 2 x 8-10 90 sec 1 x 8-10

5 sets

Lying T-Bar Row

1 x 8-10 2 x 8-10 90 sec 1 x 8-10

5 sets

77 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 11

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Standing Side Lateral

Raises

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Seated Front Raise

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Rear Delt Machine

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Machine Shoulder Press

No warm-up 7 x 8-10 30-45 secs 0 sets

7 sets

Day 2- Biceps and Triceps

Straight Bar Curls

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Standing Dumbbell Curls

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Preacher Curl Machine

No warm-up 7 x 8-10 30-45sec 0 sets

7 sets

Single Arm Rope Pushdowns

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Seated Overhead Dumbbell Extensions

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Close Grip Pushdowns

No warm-up 7 x 8-10 30-45sec 0 sets

7 sets

Day 3 - Legs Squats

2 x 10 4 x 10-12 2 mins 0 sets

6 sets

Stiff Legged Deadlift

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Leg Extension

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Seated Calf Raises

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Leg Press

No warm-up 7 x 10-12 30-45 secs 0 sets

7 sets

Day 4 - Chest Flat Bench Dumbbell

Press

1 x 10 5 x 8-10 90 sec 0 sets

6 sets

Incline Barbell Press

1 x 10 5 x 8-10 90 sec 0 sets

6 sets

Pec Deck

No warm-up 7 x 8-10 30-45 sec 0 sets

7 sets

Day 5 - Back Seated Wide Grip Row

1 x 8-10 5 x 8-10 90 sec 0 sets

6 sets

Lat Pull Down

1 x 8-10 5 x 8-10 90 sec 0 sets

6 sets

Underhand Rows

No Warm-up 7 x 8-10 30-45 sec 0 sets

7 sets

78 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 12

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Bent Lateral Raises

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Dumbbell Shrugs

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Machine Shoulder Press

No warm-up 7 x 8-10 30-45 secs 0 sets

7 sets

Day 2- Biceps and Triceps

Standing Dumbbell Hammer Curls

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Standing E-Z Bar Curls

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Straight Bar Pushdowns

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Lying Tricep Extensions

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Superset Below Straight Bar Machine

Curls

No warm-up 7 x 8-10 30-45sec 0 sets

7 sets

Overhead Rope Extensions No warm-

up 7 x 8-10 30-45sec 0 sets

7 sets

Day 3 - Legs Squats

2 x 10 4 x 10-12 2 mins 0 sets

6 sets

Standing Leg Curls

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Leg Extension

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Standing Calf Raises

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Hack Squat

No warm-up 7 x 10-12 30-45 secs 0 sets

7 sets

Day 4 - Chest Flat Bench Barbell Press

1 x 10 5 x 8-10 90 sec 0 sets

6 sets

Incline Barbell Press

1 x 10 5 x 8-10 90 sec 0 sets

6 sets

Standing Cable Flys

No warm-up 7 x 8-10 30-45 sec 0 sets

7 sets

Day 5 - Back Lat Pull down

1 x 8-10 5 x 8-10 90 sec 0 sets

6 sets

Seated Cable Rows

1 x 8-10 5 x 8-10 90 sec 0 sets

6 sets

Lying T-Bar Row

No Warm-up 7 x 8-10 30-45 sec 0 sets

7 sets

79 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

80 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Note on cardio:

You are going to need to complete 5 Cardio sessions per week. The schedule is as

follows:

Week 1-4 – 3 Low Intensity, 2 High Intensity

Week 5-8 – 1 Low Intensity, 4 High Intensity

Week 9-12 – 2 Low Intensity, 3 High Intensity

Revert back to the cardio section of the Manual to see how the schedule changes

from week to week. Be sure to be diligent in getting your cardiovascular training

done and make it a core component of the system. This will burn excess calories

and have the fat melting away at a very rapid rate.

Note on abs/core training:

Your core training is important, but the concern of this 12 week program is to lose

as much fat possible without compromising your lean muscle. Because of this, the

CFL’s focus is on your weight training regimen. There is not a required

abdominal/core training component in this particular 12 week program. That

being said, it is recommended that you train your core 2-3 times per week for 10-

15 minutes. The focus of your exercises should be balanced between lower,

middle and upper abdomen as well as your obliques.

Your success over the next 12 weeks will be directly related to how closely you

follow the program below. You will need to do the outlined exercises, sets and

reps in order while following the appropriate rest time to achieve maximum

results. Lastly, your ripped sets have been identified for you in blue below. Dig

deep mentally, physically, and push your body to its limits for these sets

knowing you are triggering what’s needed for new fat loss.

81 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 1

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Military Dumbbell Press

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

Seated Side Lateral Raises

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets Standing Dumbbell Front Raise

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

Day 2- Biceps and Triceps

Standing E-Z Curls

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets Seated Dumbbell Hammer Curls

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

E-Z Bar Preacher Curls

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets Overhead Rope Extensions 1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

Lying Tricep Extensions

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets Close-Grip Pushdowns

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

Day 3 - Legs Squats

2 x 10 3 x 12-15 2 mins 1 x 12-15

6 sets Lunges

1 x 10 3 x 12-15 45 sec 0 sets

4 sets

Leg Curls

1 x 10 3 x 12-15 45 sec 1 x 12-15

4 sets Leg Extension

1 x 10 2 x 12-15 45 sec 1 x 12-15

4 sets

Calf Raises

1 x 10 2 x 12-15 45 sec 1 x 12-15

4 sets

Day 4 - Chest Flat Bench Barbell Press

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets Incline Dumbbell Press

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

Flat Bench Dumbbell Flys

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets Incline Dumbbell Flys

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

Day 5 - Back Lat Pull Down

1 x 8-10 3 x 12-15 45 sec 1 x 12-15

5 sets Seated Cable Row

1 x 8-10 3 x 12-15 45 sec 1 x 12-15

5 sets

Lying T-Bar Row

1 x 8-10 3 x 12-15 45 sec 1 x 12-15

5 sets Close Grip Pull Down

1 x 8-10 3 x 12-15 45 sec 1 x 12-15

5 sets

82 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 2

Exercise

Warm up x reps

Working Sets x Reps

Rest Between Sets

Toning Sets

Total Sets

Day 1- Shoulders Military Barbell Press

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets Standing Side Lateral Raises

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

Seated Front Raise

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets Rear Delt Machine

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

Day 2- Biceps and Triceps

Straight Bar Curls

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets Standing Dumbbell Curls

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

Reverse Grip E-Z Bar Curls

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets Single Arm Rope Pushdowns

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

Seated Overhead Dumbbell Extensions

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

Reverse Grip Straight Bar Pushdowns

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

Day 3 - Legs Squats

2 x 10 3 x 12-15 2 mins 1 x 12-15

6 sets Leg Press

1 x 10 3 x 12-15 45 sec 0 sets

4 sets

Stiff Legged Deadlift

1 x 10 3 x 12-15 45 sec 0 sets

4 sets Leg Extension

1 x 10 2 x 12-15 45 sec 1 x 12-15

4 sets

Seated Calf Raises

1 x 10 2 x 12-15 45 sec 1 x 12-15

4 sets

Day 4 - Chest Flat Bench Dumbbell Press

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets Incline Barbell Press

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

Incline Dumbbell Press

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets Pec Deck

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

Day 5 - Back Seated Wide Grip Row

1 x 8-10 3 x 12-15 45 sec 1 x 12-15

5 sets Lat Pull Down

1 x 8-10 3 x 12-15 45 sec 1 x 12-15

5 sets

Underhand Rows

1 x 8-10 3 x 12-15 45 sec 1 x 12-15

5 sets One-arm Dumbbell Rows

1 x 8-10 3 x 12-15 45 sec 1 x 12-15

5 sets

83 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 3

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets

Beyond Failure (sets)

Total Sets

Day 1- Shoulders

Bent Lateral Raises

1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Military Dumbbell Press

1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Standing Dumbbell Front Raise

1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Day 2- Biceps and Triceps

Standing Dumbbell Hammer Curls

1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Standing E-Z Bar Curls

1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Dumbbell Preacher Curls (alternating arms)

1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Straight Bar Pushdowns

1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Lying Tricep Extensions

1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Close-Grip Pushdowns

1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Day 3 - Legs Squats

2 x 10 3 x 12-15 2 mins 1 x 12-15 0 sets 6 sets

Hack Squat

1 x 10 3 x 12-15 45 sec 0 sets 0 sets 4 sets

Standing Leg Curls

1 x 10 2 x 10-12 45 sec 1 x 12-15 0 sets 4 sets

Leg Extension

1 x 10 2 x 12-15 45 sec 1 x 12-15 0 sets 4 sets

Standing Calf Raises

1 x 10 2 x 12-15 45 sec 1 x 12-15 0 sets 4 sets

Day 4 - Chest Flat Bench Barbell Press

1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Incline Barbell Press

1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Decline Barbell Press

1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Standing Cable Flys

1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Day 5 - Back Lat Pull down

1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Seated One-arm Cable Rows

1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Wide Grip Pull down

1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Lying T-Bar Row

1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

84 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 4

Exercise

Warm up x reps

Working Sets x Reps

Rest Between Sets

Toning Sets

Total Sets

Day 1- Shoulders Military Dumbbell Press

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

Seated Side Lateral Raises

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets Standing Dumbbell Front Raise

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

Day 2- Biceps and Triceps

Standing E-Z Curls

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets Seated Dumbbell Hammer Curls

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

E-Z Bar Preacher Curls

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

Overhead Rope Extensions 1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets Lying Tricep Extensions

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

Close-Grip Pushdowns

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

Day 3 - Legs

Squats

2 x 10 4 x 10-12 2 mins 1 x 12-15

7 sets Lunges

1 x 10 3 x 10-12 45 sec 0 sets

4 sets

Leg Curls

1 x 10 2 x 10-12 45 sec 1 x 12-15

4 sets Leg Extension

1 x 10 2 x 10-12 45 sec 1 x 12-15

4 sets

Calf Raises

1 x 10 2 x 10-12 45 sec 1 x 12-15

4 sets

Day 4 - Chest

Flat Bench Barbell Press

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets Incline Dumbbell Press

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

Flat Bench Dumbbell Flys

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets Incline Dumbbell Flys

1 x 10 3 x 12-15 45 sec 1 x 12-15

5 sets

Day 5 - Back

Lat Pull Down

1 x 8-10 3 x 12-15 45 sec 1 x 12-15

5 sets Seated Cable Row

1 x 8-10 3 x 12-15 45 sec 1 x 12-15

5 sets

Lying T-Bar Row

1 x 8-10 3 x 12-15 45 sec 1 x 12-15

5 sets Close Grip Pull Down

1 x 8-10 3 x 12-15 45 sec 1 x 12-15

5 sets

85 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 5

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Military Barbell Press

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Standing Side Lateral Raises

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Seated Front Raise

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Rear Delt Machine

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Day 2- Biceps and Triceps Straight Bar Curls

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Standing Dumbbell Curls

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Reverse Grip E-Z Bar Curls

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Single Arm Rope Pushdowns

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Seated Overhead Dumbbell Extensions

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Reverse Grip Straight Bar Pushdowns

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Day 3 - Legs Squats

2 x 10 4 x 10-12 2 mins 1 x12-15

7 sets

Leg Press

1 x 10 3 x 10-12 45 sec 0 sets

4 sets

Stiff Legged Deadlift

1 x 10 3 x 10-12 45 sec 0 sets

4 sets

Leg Extension

1 x 10 2 x 10-12 45 sec 1 x12-15

4 sets

Seated Calf Raises

1 x 10 2 x 10-12 45 sec 1 x12-15

4 sets

Day 4 - Chest Flat Bench Dumbbell Press

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Incline Barbell Press

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Incline Dumbbell Press

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Pec Deck

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Day 5 - Back Seated Wide Grip Row

1 x 8-10 3 x 12-15 45 sec 1 x12-15

5 sets

Lat Pull Down

1 x 8-10 3 x 12-15 45 sec 1 x12-15

5 sets

Underhand Rows

1 x 8-10 3 x 12-15 45 sec 1 x12-15

5 sets

One-arm Dumbbell Rows

1 x 8-10 3 x 12-15 45 sec 1 x12-15

5 sets

86 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 6

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Bent Lateral Raises

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Military Dumbbell Press

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets Standing Dumbbell Front Raise

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Day 2- Biceps and Triceps Standing Dumbbell

Hammer Curls

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Standing E-Z Bar Curls

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets Dumbbell Preacher Curls (alternating arms)

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Straight Bar Pushdowns

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Lying Tricep Extensions

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Close-Grip Pushdowns

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Day 3 - Legs Squats

2 x 10 4 x 10-12 2 mins 1 x12-15

7 sets

Hack Squat

1 x 10 3 x 10-12 45 sec 0 sets

4 sets

Standing Leg Curls

1 x 10 2 x 10-12 45 sec 1 x12-15

4 sets

Leg Extension

1 x 10 2 x 10-12 45 sec 1 x12-15

4 sets

Standing Calf Raises

1 x 10 2 x 10-12 45 sec 1 x12-15

4 sets

Day 4 - Chest Flat Bench Barbell Press

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Incline Barbell Press

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Decline Barbell Press

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Standing Cable Flys

1 x 10 3 x 12-15 45 sec 1 x12-15

5 sets

Day 5 - Back Lat Pull down

1 x 8-10 3 x 12-15 45 sec 1 x12-15

5 sets Seated One-arm Cable Rows

1 x 8-10 3 x 12-15 45 sec 1 x12-15

5 sets

Wide Grip Pull down

1 x 8-10 3 x 12-15 45 sec 1 x12-15

5 sets

Lying T-Bar Row

1 x 8-10 3 x 12-15 45 sec 1 x12-15

5 sets

87 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 7

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Military Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Side Lateral Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Standing Dumbbell Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 2- Biceps and Triceps

Standing E-Z Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Dumbbell Hammer Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

E-Z Bar Preacher Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Overhead Rope Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lying Tricep Extensions

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Close-Grip Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 3 - Legs Squats

2 x 10 4 x 10-12 2 mins 1 x 8-10

7 sets

Lunges

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Leg Curls

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Day 4 - Chest Flat Bench Barbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Incline Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets Flat Bench Dumbbell Flys

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Incline Dumbbell Flys

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 5 - Back Lat Pull Down

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Seated Cable Row

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Lying T-Bar Row

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

Close Grip Pull Down

1 x 8-10 3 x 8-10 90 sec 1 x 8-10

5 sets

88 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 8

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Beyond Failure (sets) Total Sets

Day 1- Shoulders Military Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Seated Side Lateral Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Standing Dumbbell Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Day 2- Biceps and Triceps Standing E-Z Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Seated Dumbbell Hammer Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

E-Z Bar Preacher Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Overhead Rope Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Lying Tricep Extensions

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Close-Grip Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Day 3 - Legs

Squats

2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets

Lunges

1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Leg Curls

1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Day 4 - Chest

Flat Bench Barbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Incline Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Flat Bench Dumbbell Flys

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Incline Dumbbell Flys

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Day 5 - Back

Lat Pull Down

1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Seated Cable Row

1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Lying T-Bar Row

1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Close Grip Pull Down

1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

89 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 9

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Beyond Failure (sets)

Total Sets

Day 1- Shoulders Military Barbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Standing Side Lateral Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Seated Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Rear Delt Machine

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Day 2- Biceps and Triceps Straight Bar Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Standing Dumbbell Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Reverse Grip E-Z Bar Curls

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Single Arm Rope Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Seated Overhead Dumbbell Extensions

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Reverse Grip Straight Bar Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Day 3 - Legs Squats

2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets

Leg Press

1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Stiff Legged Deadlift

1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Seated Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Day 4 - Chest Flat Bench Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Incline Barbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Incline Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Pec Deck

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Day 5 - Back Seated Wide Grip Row

1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Lat Pull Down

1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Underhand Rows

1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

One-arm Dumbbell Rows

1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

90 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 10

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Bent Lateral Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Military Dumbbell Press

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets Standing Dumbbell Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 2- Biceps and Triceps Standing Dumbbell

Hammer Curls

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Standing E-Z Bar Curls

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets Dumbbell Preacher Curls (alternating arms)

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Straight Bar Pushdowns

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Lying Tricep Extensions

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Close-Grip Pushdowns

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Day 3 - Legs Squats

2 x 10 4 x 10-12 2 mins 1 x 8-10

7 sets

Hack Squat

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Standing Leg Curls

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Standing Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10

4 sets

Day 4 - Chest Flat Bench Barbell Press

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Incline Barbell Press

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Decline Barbell Press

1 x 10 2 x 8-10 90 sec 1 x 8-10

5 sets

Standing Cable Flys

1 x 10 3 x 8-10 90 sec 1 x 8-10

5 sets

Day 5 - Back Lat Pull down

1 x 8-10 2 x 8-10 90 sec 1 x 8-10

5 sets Seated One-arm Cable Rows

1 x 8-10 2 x 8-10 90 sec 1 x 8-10

5 sets

Wide Grip Pull down

1 x 8-10 2 x 8-10 90 sec 1 x 8-10

5 sets

Lying T-Bar Row

1 x 8-10 2 x 8-10 90 sec 1 x 8-10

5 sets

91 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 11

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Standing Side Lateral

Raises

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Seated Front Raise

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Rear Delt Machine

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Machine Shoulder Press

No warm-up 7 x 8-10 30-45 secs 0 sets

7 sets

Day 2- Biceps and Triceps

Straight Bar Curls

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Standing Dumbbell Curls

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Preacher Curl Machine

No warm-up 7 x 8-10 30-45sec 0 sets

7 sets

Single Arm Rope Pushdowns

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Seated Overhead Dumbbell Extensions

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Close Grip Pushdowns

No warm-up 7 x 8-10 30-45sec 0 sets

7 sets

Day 3 - Legs Squats

2 x 10 4 x 10-12 2 mins 0 sets

6 sets

Stiff Legged Deadlift

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Leg Extension

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Seated Calf Raises

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Leg Press

No warm-up 7 x 10-12 30-45 secs 0 sets

7 sets

Day 4 - Chest Flat Bench Dumbbell

Press

1 x 10 5 x 8-10 90 sec 0 sets

6 sets

Incline Barbell Press

1 x 10 5 x 8-10 90 sec 0 sets

6 sets

Pec Deck

No warm-up 7 x 8-10 30-45 sec 0 sets

7 sets

Day 5 - Back Seated Wide Grip Row

1 x 8-10 5 x 8-10 90 sec 0 sets

6 sets

Lat Pull Down

1 x 8-10 5 x 8-10 90 sec 0 sets

6 sets

Underhand Rows

No Warm-up 7 x 8-10 30-45 sec 0 sets

7 sets

92 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

WEEK 12

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Day 1- Shoulders Bent Lateral Raises

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Bent-over Reverse Flys (Rear Delts)

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Dumbbell Shrugs

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Machine Shoulder Press

No warm-up 7 x 8-10 30-45 secs 0 sets

7 sets

Day 2- Biceps and Triceps

Standing Dumbbell Hammer Curls

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Standing E-Z Bar Curls

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Straight Bar Pushdowns

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Lying Tricep Extensions

1 x 10 4 x 8-10 90 sec 0 sets

5 sets

Superset Below Straight Bar Machine

Curls

No warm-up 7 x 8-10 30-45sec 0 sets

7 sets

Overhead Rope Extensions No warm-

up 7 x 8-10 30-45sec 0 sets

7 sets

Day 3 - Legs Squats

2 x 10 4 x 10-12 2 mins 0 sets

6 sets

Standing Leg Curls

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Leg Extension

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Standing Calf Raises

1 x 10 3 x 10-12 90 sec 0 sets

4 sets

Hack Squat

No warm-up 7 x 10-12 30-45 secs 0 sets

7 sets

Day 4 - Chest Flat Bench Barbell Press

1 x 10 5 x 8-10 90 sec 0 sets

6 sets

Incline Barbell Press

1 x 10 5 x 8-10 90 sec 0 sets

6 sets

Standing Cable Flys

No warm-up 7 x 8-10 30-45 sec 0 sets

7 sets

Day 5 - Back Lat Pull down

1 x 8-10 5 x 8-10 90 sec 0 sets

6 sets

Seated Cable Rows

1 x 8-10 5 x 8-10 90 sec 0 sets

6 sets

Lying T-Bar Row

No Warm-up 7 x 8-10 30-45 sec 0 sets

7 sets

93 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

94 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Notice

The following program requires you to perform supersets. If you are familiar with

supersets by all means continue on, but if you have not heard of them or need a

refresher please read the next couple of paragraphs so you have a full

understanding.

Supersets

Supersets are essentially two exercises performed back to back that commonly

target opposing muscle groups, namely one agonist and one antagonist (also

known as push and pull) muscle group. Examples of such muscles are the biceps

and triceps, hamstrings and quads, and chest and back.

They are also different from normal sets as you don't rest between exercises,

whereas you would normally take anywhere from 30 seconds to 2 minutes

depending on your somatotype.

Note on cardio:

You are going to need to complete 5 Cardio sessions per week. The schedule is as

follows:

Week 1-3 – 2 Low Intensity, 3 High Intensity

Week 4-10 – 1 Low Intensity, 4 High Intensity

Week 11-12 – 5 High Intensity

Revert back to the cardio section of the Manual to see how the schedule changes

from week to week. Be sure to be diligent in getting your cardiovascular training

done and make it a core component of the system. This will burn excess calories

and have the fat melting away at a very rapid rate.

95 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Note on abs/core training:

Your core training is important, but the concern of this 12 week program is to lose

as much fat possible without compromising your lean muscle. Because of this, the

CFL’s focus is on your weight training regimen. There is not a required

abdominal/core training component in this particular 12 week program. That

being said, it is recommended that you train your core 2-3 times per week for 10-

15 minutes. The focus of your exercises should be balanced between lower,

middle and upper abdomen as well as your obliques.

Your success over the next 12 weeks will be directly related to how closely you

follow the program below. You will need to do the outlined exercises, sets and

reps in order while following the appropriate rest time to achieve maximum

results. Lastly, your ripped sets have been identified for you in blue below. Dig

deep mentally, physically, and push your body to its limits for these sets

knowing you are triggering what’s needed for new fat loss.

96 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Week 1-3

Week 1 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1) Week 2 2 Push Days,3 Pull Days (Day 2, 3, 4, 1, 2) Week 3 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3) Day 1 - Push

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Super-Sets

Toning Sets

Total Sets

Superset #1 Barbell Bench Press

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Tricep pushdown

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Superset #2 Military Shoulder Press

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Leg Press

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Superset #3

Squats

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Calf Raises

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Day 2 - Pull

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Superset #1 Lat Pull down

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Dumbbell bicep curl

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Superset #2 Seated Row

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Hamstring Curls

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Superset #3 Stiff Legged Deadlifts

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Shoulder Shrugs (dumbbell) 1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

97 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Day 3 - Push

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Superset #1 Barbell Incline Bench Press 1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Tricep rope extension

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Superset #2 Rear Delt Dumbbell Fly

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Leg Press

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Superset #3 Pec Deck

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Lying Tricep Extensions

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Day 4 - Pull

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Superset #1 Lat Pull down

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

E-Z Bar Bicep Curl

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Superset #2 One Armed Dumbbell Rows 1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Hamstring Curls

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Superset #3 Stiff Legged Deadlifts

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Preacher Curls

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

98 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Week 4-6 Week 4 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4)

Week 5 3 Push Days,2 Pull Days (Day 1, 2, 3, 4, 1) Week 6 2 Push Days, 3 Pull Days (Day 2, 3, 4, 1, 2) Day 1 - Push

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Super-Sets

Toning Sets

Total Sets

Superset #1 Dumbbell Bench Press

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Tricep pushdown

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Superset #2 Lateral Shoulder Raises

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Leg Press

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Superset #3 Squats

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Calf Raises

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Day 2 - Pull

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Superset #1 Close Grip Lat Pull

down

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Seated Dumbbell Curl

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Superset #2 Wide Grip Seated Row

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Hamstring Curls

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Superset #3 Stiff Legged Deadlifts

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Shoulder Shrugs (Barbell) 1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

99 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Day 3 - Push

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Superset #1 Dumbbell Incline Bench

Press 1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Overhead Rope Extension 1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Superset #2 Rear Delt Dumbbell Fly

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Leg Press

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Superset #3 Cable Crossover Fly

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Front Delt Raises

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Day 4 - Pull

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Superset #1 Lat Pull down

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

E-Z Bar Bicep Curl

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Superset #2 Underhand Rows

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Hamstring Curls

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Superset #3 Stiff Legged Deadlifts

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Preacher Curls

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

100 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Week 7-9 Week 7 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3)

Week 8 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4) Week 9 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1)

Day 1 - Push

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Super-Sets

Toning Sets

Total Sets

Superset #1 Barbell Bench Press

1 x 10-12 4 x 10-12 1 min 1 x 10-12

6 sets

Tricep pushdown

1 x 10-12 4 x 10-12 1 min 1 x 10-12

6 sets

Superset #2 Military Shoulder Press

1 x 10-12 4 x 10-12 1 min 1 x 10-12

6 sets

Leg Press

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Superset #3 Squats

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Calf Raises

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Day 2 - Pull

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Superset #1 Lat Pull down

1 x 10-12 4 x 10-12 1 min 1 x 10-12

6 sets

Dumbbell bicep curl

1 x 10-12 4 x 10-12 1 min 1 x 10-12

6 sets

Superset #2 Seated Row

1 x 10-12 4 x 10-12 1 min 1 x 10-12

6 sets

Hamstring Curls

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Superset #3 Stiff Legged Deadlifts

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Shoulder Shrugs (dumbbell) 1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

101 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Day 3 - Push

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Superset #1 Barbell Incline Bench Press 1 x 10-12 4 x 10-12 1 min 1 x 10-12

6 sets

Tricep rope extension

1 x 10-12 4 x 10-12 1 min 1 x 10-12

6 sets

Superset #2 Rear Delt Dumbbell Fly

1 x 10-12 4 x 10-12 1 min 1 x 10-12

6 sets

Leg Press

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Superset #3 Pec Deck

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Lying Tricep Extensions

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Day 4 - Pull

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Superset #1 Lat Pull down

1 x 10-12 4 x 10-12 1 min 1 x 10-12

6 sets

E-Z Bar Bicep Curl

1 x 10-12 4 x 10-12 1 min 1 x 10-12

6 sets

Superset #2 One Armed Dumbbell Rows 1 x 10-12 4 x 10-12 1 min 1 x 10-12

6 sets

Hamstring Curls

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Superset #3 Stiff Legged Deadlifts

1 x 10-12 5 x 10-12 1 min 0 sets

6 sets

Preacher Curls

1 x 10-12 4 x 10-12 1 min 1 x 10-12

6 sets

102 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Week 10-12

Week 10 2 Push Days, 3 Pull Days (Day 2, 3, 4, 1, 2)

Week 11 3 Push Days, 2Pull Days (Day 3, 4, 1, 2, 3)

Week 12 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4)

Day 1 - Push

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Super-Sets

Toning Sets

Total Sets

Superset #1 Barbell Bench Press

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Tricep pushdown

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Superset #2 Military Shoulder Press

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Leg Press

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Superset #3 Squats

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Calf Raises

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Day 2 - Pull

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Superset #1 Lat Pulldown

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Dumbell bicep curl

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Superset #2 Seated Row

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Hamstring Curls

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Superset #3 Stiff Legged Deadlifts

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Shoulder Shrugs (dumbell) 1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

103 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

Day 3 - Push

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Superset #1 Barbell Incline Bench Press 1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Tricep rope extension

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Superset #2 Rear Delt Dumbell Fly

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Leg Press

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Superset #3 Pec Deck

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Lying Tricep Extensions

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Day 4 - Pull

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Toning

Sets

Total Sets

Superset #1 Lat Pulldown

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

E-Z Bar Bicep Curl

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Superset #2 One Armed Dumbell Rows 1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Hamstring Curls

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Superset #3 Stiff Legged Deadlifts

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

Preacher Curls

1 x 10-12 4 x 10-12 1 min 0 sets

5 sets

104 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.

FOR HER

Sincerely,

Kyle Leon

All Rights Reserved Copyright © 2011 – Kyle Leon and CustomizedFatLoss.com. All rights are reserved. You may not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.

Disclaimer These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Consult with a physician if you are taking any prescription medications, and/or over-thecounter drugs.

NoticeKyle Leon, Muscle Meals inc and its owners, agents, affiliates and employees will not be held responsible or liable for any injury sustained while lifting or moving weights at your home, gym or elsewhere. Always consult with your physician before beginning any weight-training program. If you experience any strain or pain while training, stop and immediately consult your family doctor.

105 Copyright © 2011. Kyle Leon. CustomizedFatLoss.com. All rights are reserved.