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Workout - Burn Fat And Promote Lean Muscle

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The following workout maybe a little intense for beginners and it might be a good idea to spend a few weeks getting to know these exercises. Practising good form with light weights and increasing your stamina with some cardio will prepare you for whats to come. Enjoy!

MONDAY: Chest

Dumbbell Flyes - Sets:1   Reps:8-12 (medium weight) Bench Press - Sets:1   Reps:8-12 (medium weight) Incline Dumbbell Bench Press - Sets:1   Reps:8-12 (medium weight) Bent Over Cable Crossovers - Sets:1   Reps:8-12 (medium weight)

Performing 1 set for each of these exercises without resting between them, means you are doing 1 giant set! Do this for 3 giant sets, resting for 1 and a 1/2 minutes maximum between each of the giant sets. This is a great way to burn fat, while also maintaining muscle mass. Rest for 5 minutes before training biceps.

MONDAY: Biceps

Close Grip Chin-Ups - Sets:1   Reps:8-10 Wide Grip Eze-Bar Curls (Standing) - Sets:1   Reps:8-12 (medium weight Narrow Grip Eze-Bar Curl (Standing) - Sets:1   Reps:8-12 (medium weight) Incline Dumbbell Curls - Sets:1   Reps:8-12 (medium weight)

Again, these are to be performed as giant sets. If you struggle to complete the rep range with the weight you have selected, then quickly grab yourself something a little lighter and persist on! - Don't move onto the next exercise until you have completed a full rep range! If you are a beginner you may want to use the assisted chin-up machine.

TUESDAY: Cardio

Your best bet here is to do interval training for 20 minutes on the treadmill. If you find this a bit too intense, then divide your time between 2 cardio exercises of your own choice. It is important that you stick to interval training no matter how you mix it up!

WEDNESDAY: Back

Front Pull-Downs - Sets:1   Reps:8-12 (medium weight) Close Grip/V-Bar Pull-Downs - Sets:1   Reps:8-12 (medium weight) Seated Low Cable Rows - Sets:1   Reps:8-12 (medium weight) One Arm Dumbbell Rows - Sets:1   Reps:8-12 (medium weight)

Performing 1 set for each of these exercises without resting between them, means you are doing 1 giant set! Do this for 3 giant sets, resting for 1 and a 1/2 minutes maximum between each of the giant sets. This is a great way to burn fat, while also maintaining muscle mass. Rest for 5 minutes before training triceps.

WEDNESDAY: Triceps

Tricep Push-Downs - Sets:1   Reps:8-12 (medium weight) One Arm Push-Downs, followed by reverse grip one arm push-downs - Sets:1   Reps:8-12 (light - medium weight) Close Grip Bench Press - Sets:1   Reps:8-12 (medium weight) Machine Dips - Sets:1   Reps:8-12 (medium weight)

Again, these are to be performed as giant sets. If you struggle to complete the rep range with the weight you have selected, then quickly grab yourself something a little lighter and persist on! - Don't move onto the next exercise until you have completed a full rep range! For one arm push-downs perform 8-12 reps with an over-hand grip, then switch instantly to an under-hand grip, for another 8-12 reps. Repeat for your other arm.

THURSDAY: Legs

Leg Extensions - Sets:1   Reps:8-12 (medium weight) Squats - Sets:1   Reps:8-12 (medium weight) Leg Curls - Sets:1   Reps:8-12 (medium weight) Standing Calf Raises - Sets:1   Reps:8-12 (medium weight)

Performing 1 set for each of these exercises without resting between them, means you are doing 1 giant set! Do this for 3 giant sets, resting for 1 and a 1/2 minutes maximum between each of the giant sets. This is a great way to burn fat, while also maintaining muscle mass. Rest for 5 minutes before training abs.

THURSDAY: Abs

Bicycle Crunch - Sets:1   Reps:8-10 Woodchop - Sets:1   Reps:8-10 (medium weight) Swiss Ball Crunch - Sets:1   Reps:8-10 The Plank - Hold this position once for as long as you can

Again, these are to be performed as giant sets. If you struggle to complete the rep range, rest a couple of seconds then persist on! - Don't move onto the next exercise until you have completed a full rep range! For the bicycle crunch 1 rep is left elbow to right knee, then right elbow to left knee - repeat this motion 8-10 times. Hold the plank position for as long as you can and feel the burn!

FRIDAY: Cardio

Your best bet here is to do interval training for 20 minutes on the treadmill. If you find this a bit too intense, then divide your time between 2 cardio exercises of your own choice. It is important that you stick to interval training no matter how you mix it up!

SATURDAY: Shoulders

Machine Shoulder Press - Sets:1   Reps:8-12 (medium weight) Lateral Raises  - Sets:1   Reps:8-12 (medium weight) Bent Over Rows  - Sets:1   Reps:8-12 (medium weight) Floor Push-Ups  - Sets:1   Reps:8-12 (medium weight)

Performing 1 set for each of these exercises without resting between them, means you are doing 1 giant set! Do this for 3 giant sets, resting for 1 and a 1/2 minutes maximum between each of the giant sets. This is a great way to burn fat, while also maintaining muscle mass. Rest for 5 minutes before training traps.

SATURDAY: Traps

Upright Cable Rows - Sets:1   Reps:8-12 (medium weight) Dumbbell Shrugs - Sets:1   Reps:8-12 (medium weight) Behind The Back Shrugs - Sets:1   Reps:8-12 (medium weight) Seated High Cable Rope Pull - Sets:1   Reps:8-12 (medium weight)

Again, these are to be performed as giant sets. If you struggle to complete the rep range with the weight you have selected, then quickly grab yourself something a little lighter and persist on! - Don't move onto the next exercise until you have completed a full rep range!

SUNDAY: Rest

Rest Sunday - Put your feet up, trian your brain with some essential info from your favourite fitness magazine and pig out on the protein.

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