If we have to love a bodybuilder it's Clarence Bass. Here from his site is an article on intervals, high intensity metabolic conditioning and fat loss.

The article features a brief interview with Dr. Pat O'Shea another reliable source. http://www.cbass.com/interval.htm

The idea here is to match the numbers of the second half with the number of the first half.

Go through this slowly! Take as much time as you need.

Work for your best effort in each exercise.



Row 1K

Pull-up (max set)

Dumbell Thruster* (21 reps)


Dumbell Thruster (21 reps)

Pull-up (max set)

Row 1K

*Dumbell Thruster is from a full squat to a push press overhead.