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The 4-Week Fat-Burning Superset Workout Routine

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Routine

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Back & Biceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 12

Barbell Deadlift

Equipment
Barbell
Sets
4
Reps
8
Rest
--
Exercise 2 of 12

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
8
Rest
2 min
Exercise 3 of 12

Barbell Bent-Over Row

Equipment
Barbell
Sets
3
Reps
10
Rest
--
*Use a wide grip.
Exercise 4 of 12

Seated Dumbbell Row

Equipment
Bench, Dumbbells
Sets
3
Reps
10
Rest
2 min
Exercise 5 of 12

T-Bar Row

Equipment
Barbell, V-Handle Attachment
Sets
2
Reps
12
Rest
--
Exercise 6 of 12

General Pullup

Equipment
Pullup Bar
Sets
2
Reps
12*
Rest
2 min
*Or to failure.
Exercise 7 of 12

Barbell Biceps Curl

Equipment
Barbell
Sets
4
Reps
8
Rest
--
Equipment
Bench, Dumbbells
Sets
4
Reps
8
Rest
2 min
Exercise 9 of 12

EZ-Bar Preacher Curl

Equipment
EZ-Bar, Preacher Bench
Sets
3
Reps
10
Rest
--
Equipment
Bench, Dumbbells
Sets
3
Reps
10
Rest
2 min
Exercise 12 of 12

Dumbbell Hammer Curl

Equipment
Dumbbells
Sets
2
Reps
12
Rest
2 min
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