Full-Body Exercises

Torch Fat with a Heavy Dose of Iron

Hate Cardio? Try specialized weight training to burn big-time fat.

Squat

Workout A: The Fast Paced Body Fat Burner 

Exercise

Sets

Reps        

Rest

Barbell Squats

4

12-15

60 sec

Alternating Barbell Lunges

3

12-15

60 sec

Stiff Leg Deadlift

4

12-15

60 sec.

Underhand Grip BB Bent Row

3         

10-12

45-60 sec

Narrow Grip Bench Press

3

10-12

45 sec

Standing Military Press

3

10-12

45-60 sec

Close Underhand Grip Pullup

2

Max Reps

45-60 sec

 

weighted dips

Workout B: The Upper/Lower Superset Scorcher

Exercise

Sets

Reps        

Hack Squats - Superset w/

3

12-15

Weighted Dips

3

10-12

Leg Press - Superset w/

3

12-15

Bodyweight Pullup

3         

Max Reps

Walking DB Lunge - Superset w/

2

12-15

Seated DB Press

2

10-12

DB Stiff Leg Deadlift - Superset w/

2

12-15

Standing Alternating DB Curl

2 10-12

Hanging Straight Leg Raise - Superset w/

2 Max Reps

Bench Dips

2 Max Reps

Rest between supersets should be no longer than 2 minutes

Deadlift

Workout C: The Circuit Incinerator

Exercise

Reps

Deadlift

12-15

Incline BB Press

10-12

Leg Press 

12-15

One Arm DB Row

10-12

Smith Alternating Reverse Lunge

12-15

WG BB Upright Row

10-12

Lying Leg Curl

12-15

Upright Torso Dips

10-12

Cable Crunch

12-15

CG Underhand Grip Pull-up

Max Reps

Move from one exercise to the next as rapidly as possible.

Do not go to failure on each movement, but perhaps 1-3 reps short.

If attempting to perform multiple circuits rest about 3-5 minutes in between each by slowly walking around the gym until ready.

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