Workout Information
Fat Burning Workout
- Description:
- Type of Workout:
- Fat Loss
- Days in Workout:
- 6
Monday
Targeted Muscle Group: Quads, Shoulders, Back
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
Back Squat |
4 | 20 | 100 |
Up right barbell rows |
4 | 12 | 60 |
sumo squats |
3 | 18 | 75 |
shoulder press |
3 | 12 | 20 |
Split squats |
3 | 18 | 20 20 |
pull ups |
3 | 12 | assisted |
leg ext |
3 | 20 | 55 |
single arm row |
3 | 15 | 45 |
AM sprints |
0 | 0 | 45 min cardio |
Tuesday
Targeted Muscle Group: Hamstrings, Biceps, Triceps
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
straight leg dead lifts |
4 | 18 | 90 |
over head tricep ext with plate |
4 | 15 | 25 |
standing hamstring curl single leg |
3 | 12 | 40 |
Dips |
3 | 15 | 35 |
Leg curl |
3 | 15 | 50 |
Hammer curl |
3 | 12 | 20 |
incline bicep curl |
3 | 12 | 15 |
reverse crunch |
3 | 18 |
Wednesday
Targeted Muscle Group: cardio
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
sprints HIIT |
0 | 0 | 45 min |
Thursday
Targeted Muscle Group: Metabolic circuit
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
Plyometrics, Calisthenics, Body weight exercises ect |
0 | 0 | 1 hour |
leg lifts |
3 | 20 | |
role outs |
3 | 15 |
Friday
Targeted Muscle Group: Whole body workout
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
Front Squats |
4 | 20 | 95 |
lateral shoulder raise |
4 | 12 | 15 |
walking lunges |
3 | 0 | 20 |
Seated wide grip row |
3 | 12 | 80 |
leg press |
3 | 20 | 180 |
chin ups |
3 | 12 | assisted |
Sunday
Targeted Muscle Group: cardio
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
Spin |
0 | 0 | 1 hour |
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