My quest to lose 10lbs and get more ripped...(revised Superset plan)

My Current Workout Plan:

Goal: Gain more "ripped" muscle tone, lose 10 lbs body fat.

4 weeks total. Then switch workout.

The foundation of this is basically "The Rocks" workout routine. I admire Dwayne Johnson, aka The Rock, a lot more since he quit the wrestling, started acting and went from the bulky, kinda bloated, power lifting look at 265lbs to the more cut up look at 235lbs. This is pretty much where I like to stay, in the 225-230lb range. I hate that freaky-huge, steroid-induced look, the modern bodybuilders have resorted to these days.

This is a very intense workout, with very little rest between sets, 30 seconds. I promise, your clothes will be soaked with sweat when you finish this relatively short workout routine. I revised it to fit my own personal needs. Feel free to add or subtract what works best for you. Remember to keep moving.

Time: 15 min. cardio + 45 min. strength training = 1hr.

SUPERSET STYLE

*Note: Abs- everyday, your choice. Do different movements each workout. Switch it up.* 

Day 1:

Resistance training: 3 sets, 8-10 reps, 30-second rest periods

Chest-

Bench press

Dumbell Fly


Back-

Lat Pulldowns  (cable or machine)

Seated Lat Row  (cable or machine)


Biceps-

Lying Bicep Curl

Standing Bicep Curl

Concentration Curl



Calves-

Seated (Straight Leg) Calf Raise

.


Day 2: Resistance training: 3 sets, 8-10 reps, 30-second rest periods

Quads

Leg Press

Dumbell Lunges



Hamstrings-

Lying (Prone) Leg Curl

Seated Leg Curl



Shoulders-

Reverse Fly

Seated Shoulder Press (bar or machine)

Shrugs



Triceps-

Cable Tricep

Lying Tricep Extensions

Triceps Kickback



Day 3: Cardio- 20 minutes on treadmill HIIT Style. (High Intensity Interval Training = exam. Walk at moderate pace 1min. then switch to running 1min. fast as possible. Repeat this for 20 minutes total.)
-10 min. of crunches to failure off swiss ball = approx. 4-5 sets w/30 sec. of rest between sets.
-Forearm workout: 15-20 reps x 3. Go home and shower.


Day 4: Resistance training: 3 sets, 8-10 reps, 30-second rest periods

Chest-

Flat bench dumbell press

Chest Fly (machine)

Incline Press (machine or bench)



Back-

Dumbell Lawnmower Pulls

Machine Row



Biceps-

Lying Bicep Cable Curl w/straight bar

Alternate Bicep Curl (dumbells)

Preacher Curl



Calves-

Seated (Straight Leg) Calf Raise

.



Day 5: Resistance training: 3 sets, 8-10 reps, 30-second rest periods

Quads-

Leg Press or V Squat

Seated Leg Extensions



Hamstrings-

Lying (Prone) Leg Curl



Shoulders-

Reverse Fly (machine)

Seated Shoulder Press  (dumbells)

Lying Shoulder Pullover



Triceps-

French Press or close-grip skull crushers

Seated Tricep Extensions (machine)

Triceps Kickback (dumbells)



Day 6: 30 minutes cardio of choice.

Day 7: Rest

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