Kirk Miller’s fat-loss sessions aren’t for the faint-hearted - mammoth sessions filled with lard-torching giant sets and intense exercise. Try the one below, and stick to the tempo shown: the first number is the time you take to lower in seconds, the second is a pause, the third is the time you take to lift, and the fourth is another pause.
Legs circuit
- 1 Squat
- Reps 5 Tempo 2210
- 2 Sprinter Lunge
- Reps 10 Tempo 2011
- 3 Stiff-leg dumbbell deadlifts
- Reps 15 Tempo 2011
- 4 Sissy squat
- Reps 20 Tempo 1010
- Rest 2min
Chest circuit
- 1 60° incline dumbbell press
- Reps 5 Tempo 2210
- 2 30° incline dumbbell press
- Reps 10 Tempo 4011
- 3 Incline dumbbell flye
- Reps 15 Tempo 2011
- 4 Dumbbell bench press
- Reps 20 Tempo 1010
- Rest 2min
Back circuit
- 1 Weighted pull-up
- Reps 5 Tempo 2210
- 2 Deadlift
- Reps 10 Tempo 4011
- 3 Bent-over row
- Reps 15 Tempo 2011
- 4 Dumbbell ski slope rows
- Reps 20 Tempo 1010
- Rest 2min
Shoulder circuit
- 1 Dumbbell overhead press
- Reps 5 Tempo 2210
- 2 Dumbbell side lateral raise
- Reps 10 Tempo 4011
- 3 Bent-over reverse flye
- Reps 15 Tempo 2011
- 4 Dumbbell shrugs
- Reps 20 Tempo 1010
- Rest 2min
Biceps circuit
- 1 Standing barbell curl
- Reps 5 Tempo 2210
- 2 Zottman curl
- Reps 10 Tempo 4011
- 3 Narrow-grip E-Z bar curl
- Reps 15 Tempo 2011
- 4 Reverse-grip barbell curl
- Reps 20 Tempo 1010
- Rest 2min
Triceps circuit
- 1 Narrow-grip bench press
- Reps 5 Tempo 2210
- 2 Lying skullcrusher
- Reps 10 Tempo 4011
- 3 Lying dumbbell extension
- Reps 15 Tempo 2011
- 4 Standing overhead extension
- Reps 20 Tempo 1010
- Rest 2min
Abs and core circuit
- 1 Dragon flye
- Reps 5 Tempo 4011
- 2 Windscreen wipers
- Reps 10 controlled
- 3 Hanging knee raise
- Reps 15 Tempo 2011
- 4 Plank
- Time 20sec
- Rest 2min
Squat finisher
- 1 Bodyweight on squat bar
- Reps To failure
- 2 2/3 bodyweight on squat bar
- Reps To failure
- 3 1/3 bodyweight on squat bar
- Reps To failure
