Advanced Fat Loss Weight Training Routine Workout

Author Rod Ferris B.A. CPT (ACE, YMCA), CPAFLA, CFCFitness Level AdvancedType Muscular Definition
Days in Plan 4 Days Rest Between Sets:
1:00-1:30 minutes
Duration85 Min per session
Ex. Monday (day 1), Tuesday (day 2), Wednesday (day 3), Thursday (day 4/REST), Friday (day 1), Saturday (day 2), Sunday (day 3) and continue on. That way you work each muscle 2 times per week.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Abdominals
Ball Crunches Exercise Picture 1. Ball Crunches
Sets: 3Reps: 12
Notes:take 1.5 minute break inbetween each set. Time it.
Lying Leg Raises / Throwdowns Exercise Picture 2. Lying Leg Raises / Throwdowns
Sets: 3Reps: 12
Air Bike Exercise Picture 3. Air Bike
Sets: 3Reps: 12
Notes:Push yourself hard.
Day 1 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 20 Min Intensity: 95%
Notes:Complete HIIT: High Intensity Interval Training for as long as possible.
Day 1 - Chest
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 15
Incline Flyes Exercise Picture 2. Incline Flyes
Sets: 3Reps: 15
Notes:Drop set with a lighter weight and go till failure
Dumbbell Flys Exercise Picture 3. Dumbbell Flys
Sets: 3Reps: 15
Day 1 - Triceps
Tricep Pulldowns Exercise Picture 1. Tricep Pulldowns
Sets: 3Reps: 12
Tricep Kickbacks Exercise Picture 2. Tricep Kickbacks
Sets: 3Reps: 12
Day 2 - Back
Deadlift (Bent Leg) Exercise Picture 1. Deadlift (Bent Leg)
Sets: 3Reps: 10
Lat Pulldown Exercise Picture 2. Lat Pulldown
Sets: 3Reps: 12
Seated Row Exercise Picture 3. Seated Row
Sets: 3Reps: 15
Notes:dropset with a lighter weight
Day 2 - Biceps
Barbell Curls Exercise Picture 1. Barbell Curls
Sets: 3Reps: 12
Concentration Curls Exercise Picture 2. Concentration Curls
Sets: 3Reps: 12
21s Exercise Picture 3. 21s
Sets: 2Reps: 20
Notes:7 reps high, 7reps medium, (light weight) 7 reps low
Day 2 - Cardio
Rowing Ergometer Exercise Picture 1. Rowing Ergometer
Duration: 20 Min Intensity: 95%
Notes:Complete HIIT: High Intensity Interval Training for as long as possible.
Day 3 - Abdominals
Twisting Leg Raises Exercise Picture 1. Twisting Leg Raises
Sets: 3Reps: 15
Twisting Crunches Exercise Picture 2. Twisting Crunches
Sets: 3Reps: 15
Notes:on an incline
Ball Knee Crunches Exercise Picture 3. Ball Knee Crunches
Sets: 3Reps: 15
Day 3 - Cardio
Stepper Exercise Picture 1. Stepper
Duration: 15 Min Intensity: 95%
Notes:Complete HIIT: High Intensity Interval Training for as long as possible.
Day 3 - Legs
Lunges Exercise Picture 1. Lunges
Sets: 3Reps: 12
Squats Exercise Picture 2. Squats
Sets: 3Reps: 12
Leg Extension Exercise Picture 3. Leg Extension
Sets: 3Reps: 12
Leg Curl or Hamstring Curl Exercise Picture 4. Leg Curl or Hamstring Curl
Sets: 3Reps: 12
Standing Calf Raises Exercise Picture 5. Standing Calf Raises
Sets: 3Reps: 12
Day 3 - Shoulders
Push Press  Exercise Picture 1. Push Press
Sets: 3Reps: 12
Upright Row Exercise Picture 2. Upright Row
Sets: 3Reps: 12
Dumbbell Incline Lateral Raises Exercise Picture 3. Dumbbell Incline Lateral Raises
Sets: 3Reps: 12
Rear Raises (On the Ball) Exercise Picture 4. Rear Raises (On the Ball)
Sets: 3Reps: 12
Day 4 - Rest Day

With this log you will be able to print off as many sheets as required to track this workout.

Advanced Fat Loss Weight Training Routine Basics

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