Workout Goal: Lose fat while maintaining lean muscle mass
Features: Full Body Workout
As you go about the goal to lose body fat, it’s going to be very important that you maintain a regular strength training workout program. This is going to ensure that you maintain all your lean muscle mass so that your metabolism stays revved over the long term. In addition to this, full body workout programs such as the one below will really rev your metabolic rate for the rest of the day, making fat loss moving along very quickly.
The following workout program takes your rest periods much shorter than if you were focused on building muscle to help increase the intensity and have you burning more calories.
Still do try and lift a heavy weight as you go through it though to help maintain your usual strength levels.
On the off days you can add some cardio training in as you wish, but keep in mind that rather than really overdoing the cardio you are better off focusing on changes in your diet to make sure you see optimal fat loss.
- Always be sure to start with a ten minute warm-up of five minutes of light cardio along with an initial warm-up set on your first lift.
- Use a heavy enough weight that has you fully fatigued by the time you hit the last rep indicated but not so heavy that you aren’t able to maintain good form
- Add some cardio training on the days in between the workouts, keeping them to moderate intensity and performing them for 20-40 minutes per session
- Perform the workout using a Monday/Wednesday/Friday set-up or a Tuesday/Thursday/Saturday or Sunday set-up
|Superset: Bench Press, Squat||3||8||60 seconds|
|Superset: Lunges, Dumbbell Rows||3||8||60 seconds|
|Triset: Shoulder Press, leg extension, hamstring curl||2||8||60 seconds|
|Superset: Bicep Curls, Tricep Extension||2||10||30 seconds|
|Superset: Lateral Raise, Calf Raise||2||10||30 seconds|
|Superset: Lying leg raise, plank||2||10||30 seconds|
|Superset: Incline bench, Leg Press||3||8||60 seconds|
|Superset: Deadlift, Barbell Rows||3||8||60 seconds|
|Triset: Shoulder Press, Lunges, Calf Raises||2||8||60 seconds|
|Superset: Hammer Curls, Triceps Kickback||2||10||30 seconds|
|Superset: Front Raise, Reverse Fly’s||2||10||30 seconds|
|Superset: Decline Crunch, Bicycle||2||10||30 seconds|
|Bench Press supersetted with Squat||3||8||60 seconds|
|Lunges supersetted with Pull-Ups||3||8||60 seconds|
|Triset: Upright Row, leg extension, hamstring curl||2||8||60 seconds|
|Superset: Bicep Curls, Dips||2||10||30 seconds|
|Superset: Lateral Raise, Seated Calf Raise||2||10||30 seconds|
|Superset: Lying leg raise, Plank||2||10||30 seconds|