Total Fat Loss Workout

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.

Workout Overview

  • 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

Day 1:

Exercise Sets Reps Rest
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

Day 2:

Exercise Sets Reps Rest
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

Day 3:

Exercise Sets Reps Rest
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

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