01dragonslayer
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Train insane 4 days a week. Combine your resistance training sessions with short bursts of cardio to maximize fat loss while maintaining existing muscle mass.
I recommend the following split. Feel free to move the days around to fit your schedule, as long as you keep several days of rest between your pressing day (chest and shoulders).
Exercises are performed in pairs. These pairs consist of:
Each time through this sequence you will add a rep to the barbell/dumbbell/machine exercise while taking one away from the bodyweight exercise. Some rest between each of these stations is acceptable, but try to keep it to a minimum.
The complete sequence for each exercise pattern looks like the following:
As your conditioning improves week in and week out your workout time will decrease. Initially you want to start with a weight that allows you to complete the entire circuit without making an adjustment. If a weight becomes too manageable add 5 pounds then next time you lift.
Here are the recommended exercise pairings. Feel free to make adjustments based on needs or available equipment.
WORKOUT SUMMARY
- Main Goal
Lose Fat - Workout Type
Split - Training Level
Intermediate - Program Duration8 weeks
- Days Per Week
4 - Time Per Workout45-60 minutes
- Equipment Required
Barbell, Dumbbells, Machines - Target GenderMale & Female
- Recommended Supps
Low Cal. Protein Powder
Pre-Workout Fat Burner
BCAA Intra-Workout
Multivitamin
CLA - Workout PDFDownload Workout
Workout Description
This workout combines your resistance training and cardio into one intense workout session. You will be at the gym 4 times per week, in and out in about one hour. Make sure to stretch or properly warm up before beginning each day.I recommend the following split. Feel free to move the days around to fit your schedule, as long as you keep several days of rest between your pressing day (chest and shoulders).
Exercises are performed in pairs. These pairs consist of:
- A barbell, dumbbell or machine exercise
- A bodyweight exercise
Each time through this sequence you will add a rep to the barbell/dumbbell/machine exercise while taking one away from the bodyweight exercise. Some rest between each of these stations is acceptable, but try to keep it to a minimum.
The complete sequence for each exercise pattern looks like the following:
Shred Cycle | |
---|---|
Example Pattern | |
Exercise | Reps |
Barbell/Dumbbell | 1 |
Cardio | 15 seconds |
Bodyweight | 10 |
Cardio | 15 seconds |
Barbell/Dumbbell | 2 |
Cardio | 15 seconds |
Bodyweight | 9 |
Cardio | 15 seconds |
Barbell/Dumbbell | 3 |
Cardio | 15 seconds |
Bodyweight | 8 |
Cardio | 15 seconds |
Barbell/Dumbbell | 4 |
Cardio | 15 seconds |
Bodyweight | 7 |
Cardio | 15 seconds |
Barbell/Dumbbell | 5 |
Cardio | 15 seconds |
Bodyweight | 6 |
Cardio | 15 seconds |
Barbell/Dumbbell | 6 |
Cardio | 15 seconds |
Bodyweight | 5 |
Cardio | 15 seconds |
Barbell/Dumbbell | 7 |
Cardio | 15 seconds |
Bodyweight | 4 |
Cardio | 15 seconds |
Barbell/Dumbbell | 8 |
Cardio | 15 seconds |
Bodyweight | 3 |
Cardio | 15 seconds |
Barbell/Dumbbell | 9 |
Cardio | 15 seconds |
Bodyweight | 2 |
Cardio | 15 seconds |
Barbell/Dumbbell | 10 |
Cardio | 15 seconds |
Bodyweight | 1 |
Cardio | 15 seconds |
Here are the recommended exercise pairings. Feel free to make adjustments based on needs or available equipment.
Chest and Triceps
- Pair 1 - Bench Press and Push Ups
- Pair 2 - Dumbbell Flyes and Dips
Legs
- Pair 1 - Squats and Lunges
- Pair 2 - Dumbbell Stiff Leg Deadlifts and Jump Squats
Shoulders and Traps
- Pair 1 - Seated Barbell Press and Side Plank*
- Pair 2 - Barbell Shrugs and Hand Walkouts
Back and Biceps
- Pair 1 - Barbell Rows and Pull Ups
- Pair 2 - Seated Cable Row and Chin Ups