Easy Fat Loss Workout
Days Per Week: 3
Difficulty: Beginner
Designed By: Thomas at Builtfit.com
Reference URL: Builtfit.com
Features:
Are you looking for a quick an easy workout for losing fat and building lean muscle. This workout is great for beginner to intermediate lifters that combines weight training with cardio exercises to maximize fat loss. This is a 3 day split workout that should be done Monday, Wednesday and Friday.
Each workout will last a little under an hour. Cardio should be done after your weight training exercises for about 30 minutes. Be sure to try to increase your volume on each week for each exercises. You can do this by either adding weight or increasing total reps.
Make sure you have your diet in check as well. Aim for 40% protein, 40% carbs, and 20% fat. Adjust your calories weekly to slowly decrease bodyfat. You weight might not change to much if you are gaining muscle at the same time.
Monday
| Exercise | Sets | Reps | Rest |
| Cardio | |||
| Cardio can be done by treadmill, eliptical machine, stair stepper, bicycle or whatever elevates your heart rate for at least 30 minutes. | |||
| Tricep Pulldowns | 3 | 8-12,8-12,8-12 | 45 Seconds |
| Seated Dumbbell Curls | 3 | 8-12,8-12,8-12 | 45 Seconds |
| Dips or Dip Machine | 3 | 8-12,8-12,8-12 | 45 Seconds |
| Lying Leg Raises | 4 | 15,15,15,15 | 30 Seconds |
Wednesday
| Exercise | Sets | Reps | Rest |
| Cardio | |||
| Cardio can be done by treadmill, eliptical machine, stair stepper, bicycle or whatever elevates your heart rate for at least 30 minutes. | |||
| Squats | 3 | 10,10,10 | 90 Seconds |
| Leg Press | 3 | 8-12,8-12,8-12 | 60-90 Seconds |
| Seated Calf Raises | 3 | 12,12,12 | 45 Seconds |
Friday
| Exercise | Sets | Reps | Rest |
| Cardio | |||
| Cardio can be done by treadmill, eliptical machine, stair stepper, bicycle or whatever elevates your heart rate for at least 30 minutes. | |||
| Seated Rows | 3 | 8-12,8-12,8-12 | 45 Seconds |
| Seated Dumbbell Press | 3 | 8-12,8-12,8-12 | 45 Seconds |
| Hyperextensions | 3 | 8-12,8-12,8-12 | 45 Seconds |
| Ab Crunches | 4 | 15,15,15,15 | 30 Seconds |
