Wednesdays Are Lame, So Take This Free Final Phase Fat Loss Workout

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It’s Wednesday, yaaayyyyy!

How exciting.

Okay, that’s not exciting at all. Wednesdays are lame.

If it were Friday, that would be exciting, because I have a great weekend lined up. This weekend, I’ll be heading to a conference to meet up with some friends and share some great information about my new product, Final Phase Fat Loss, which I am tentatively scheduling for a limited release in about a week.

Which I guess is kinda cool.

The real fun part is that my conference is only a 40 minute drive from Atlantic City, so really this weekend I’ll be doing my three favorite things: exchanging cutting edge fitness information, playing poker, and hanging out with gorgeous women.

I don’t have that last part scheduled yet, but I’m confident the weekend will go my way.

Sadly, that is all still two days away. In the meantime, I am polishing up the product and getting it all spiffy—and I have to say, it’s incredible. This is some of the best stuff I’ve ever done, and I’m really excited to share it with you.

The rest of the world has to wait, but since you guys come to my blog and read about my shenanigans, I’m stealing from myself and giving you some free shit. Who don’t like free stuff? Communists, that’s who. And since I don’t think we have too many of the Red Menace reading my blog, I’m not concerned.

Anyway, below is a Dynamic Workout taken DIRECTLY from my new book, Final Phase Fat Loss. This is just one of the 20-some-odd workouts that will be included in FPFL, designed to rip fat off your body while increasing work capacity, strength, general fitness, and of course making you way hotter.


Workout Set A

Set-Up: Perform A1, A2, A3 sequentially, resting 5 seconds between exercises, and 45 seconds between circuits. Perform this circuit two times.

A1) Bulgarian Split Squat with Contra-Lateral Press – 15 perarm/leg

A2) Alternating Bent-Over DB Row 10, 10, 10, 10 Reps

Description: perform 10 DB rows with one arm, then 10 with the other. Rest 5 seconds and repeat both arms before moving on to the next exercise.

A3) Decline Plank 60 seconds


Workout Set B

 Set-Up: Perform B1, B2, B3, and B4 sequentially, with NO rest between exercises, and 60-90 seconds between circuits. Perform this circuit three times.

B1) Spiderman Lunge to Overhead Reach 10 each leg

Description: From the finished position of a Spiderman Lunge, reach upwards with both arms until your back is straight. Hold this position for 1 second, then return.

B2) Pushups 10-15 reps

B3) Reverse Lunge with Bicep Curl – 10 Lunges per Leg

B4) Squat to Overhead Press – 15-20 reps


Workout Set C

 Set-Up: Perform C1, C2, and C3 sequentially, resting 10 seconds between exercises, and 30 seconds between circuits. Perform this circuit three times.

C1) Hand Walkout – 6-8 reps


C2) Lateral Lunge – 8 reps per side


C3) Pull-Up or Pull-Down – 10 reps


How awesome is that workout? On a scale of “Not Awesome At All” to “So Awesome It Makes Me Want To Break Stuff” I’d say it falls in the range of “Quite Awesome in a Serious Way.” Which is like a 7.36 out of 10. I have stuff that’s more awesome, but I don’t want to scare you off.

So your homework assignment is this: do this workout, share your thoughts and experiences. You have until Monday morning, and I will expect a full report.

I, on the other hand, will be busy playing poker, learning from some cool people, and spending time with hot girls. Maybe I’ll make some time to workout.

Happy Wednesday.

Yours In Moderate Bad-Assery,

He Who Defeated Joel Marion in Three Consecutive Games of Facebook Scrabble

About the Author

John Romaniello is a level 70 orc wizard who spends his days lifting heavy shit and his nights fighting crime. When not doing that, he serves as the Chief Bro King of the Roman Empire and Executive Editor here on RFS. You can read his articles here, and rants on Facebook.

Comments for This Entry

  • George Kalantzis

    I bought your program on the body weight edition, and also scored this program as a bonus. I just did this workout today, and man did it kick my ass! I am trying to figure out however, how we are allowed to do such a high intense workout throughout the week with 4 workouts? Is it because of the rest days?

    April 13, 2013 at 5:37 am

  • xena

    Hi there John! Could u give us a youtube or video link for excercise A1? That would be AWSOME! ;)

    June 20, 2011 at 10:51 am

  • Frank A

    Hi Roman, This workout must be from your first FPFL. It is not in the 2.0 version. But I like it! Any more of those workouts for those of us that only have the 2.0 version? You know... the more the awesomer!!

    June 14, 2011 at 3:11 pm

  • Sean

    Thanks John! I need to start doing this kind of training as soon as my back gets better. This will definately get you ripped! Do you also train heavy like a bodybuilder?

    February 12, 2010 at 8:02 am

  • John Romaniello

    Originally Posted By Robert WellsHey John, how do we get a hold of the entire program? It is being released at midnight on Feb 15th - I added a few components so I had to push the release back quite a bit. I promise, though, it's worth the wait.

    December 28, 2009 at 3:23 pm

  • Robert Wells

    Hey John, how do we get a hold of the entire program?

    December 28, 2009 at 12:08 pm

  • John M.

    Wow! That workout looks intense my friend. I just started reading you older blog posts (on behalf of me being a new reader) and I enjoyed how you employ different approaches to muscle gain. Since you ebook is going to be called "Final Phase Fat Loss," will any of the workouts consist of primarily muscle building stuff? I like your approach to fitness, and I don't intend to pigeon hole you or anything like hat, but this workout looks somewhat kind of similar to some of the workouts Craig Ballyntine designs. Keep up the good work bro. I'm loving the blog.

    October 19, 2009 at 2:09 am

  • Ylwa

    Always nice get find out that you're not too big of an idiot. Thanks for clearing my mind, I'll rock this baby later on this week. Keep it coming

    October 18, 2009 at 7:08 am

  • Isaac

    Hey John. It surely is a 10 workout if a masochist were to rate it. I would love to share some of my awesomeness here, like everyone else commenting on your blog usually do, but I am tired, and there is Spiderman the movie on my house altar. One question though - near the end of the workout, I had a very odd, but somehow nice burning sensation around solar plexus everytime I breathed in. Any idea on what this is?

    October 17, 2009 at 6:49 pm

  • John Romaniello

    @Ylwa - here's a link to the vid: It's a little bit slopy, as we literally grabbed Shea in the middle of his workout to shoot him on the phone, but you get the idea.

    October 15, 2009 at 3:01 pm

  • John Romaniello

    @Ylwa - Yea, that is the basic gist of it. I'll shoot a vid on my iPhone and toss post it to YouTube and here as soon as possible.

    October 15, 2009 at 11:02 am

  • Ylwa

    I'm currently killing myself 3 times a week in the gym being 2 weeks into your Blitz program (yes, I'm the nerdiest cash-cow accountant you'll probably find, and I'm proud of it), so I have no doubt in my mind that this work-out will generate you a quite substantial amount of pain in all kinds of your body as well. But apart from being an accountant I'm also a bit of a machosist so I love it. In risk of revealing a tad too much of my occasional ignorance: I can't for my life figure out B1. I assume that with finished position you mean when your one foot is by your hand. So from there you straighten your upper body to end up in some form of a wierd, really deep lounge position? This is the only way I can think of, since otherwise you'd be in a push up position and from there, I for one would not like to raise my hands above my head.

    October 15, 2009 at 10:24 am

  • John Romaniello

    Good question, Per. For B3 (Reverse Lunge with Bicep Curl): Try to synchronize the movements. As you lunge backward, curl the weights up; as you return to the starting position, lower them. You will be doing DB bicep curls, and curling both arms as you lunge. Even though you are lunging one leg at a time, you still curl with both arms. You'll be doing 10 lunges per leg, which equates to a total of 20 bicep curls. Not easy! For B4 (Squat to Overhead Press) Use dumbbells, not a bar. In fact, I like to transition from B3 to B4 pretty seemlessly, so I normally either use the same DBs for both exercises, or have them set up next to me so I can move from one to the other. That said, you perform a standing DB squat, and as you hit the top, press both weights overhead. Don't explode like a push press, but don't worry too much about maintaining a 2-1-2 tempo.

    October 14, 2009 at 6:41 pm

  • Per

    Seems like a cool workout, will give it a go once my nose stops running and the sore throat has waved its white flag. Since you are so much into alliteration, maybe a synonym starting with "F" could replace the "Loss" word, and that way you would have "Final Phase Fat Fighting" or something similar. Questions: B3, do you perform the curl in upright position or when down? B4, the overhead press, does it occure when in bottom of the squat and then standing up with straight arms, or is it an explosive motion on the way up, like a push-press? With bar behind the head or like in a front squat?

    October 14, 2009 at 4:57 pm

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