Workout Description The total body weight loss routine helps you maintain lean muscle mass while stripping away excess fat. Ideal for those who are is decent shape but are looking for a good overall shaping or weight loss routine.   Main Goal: Days Per Week: Type of Workout: Number of weeks: Workout Level: Weight Loss, Build Tone 3 Supersets 8 Intermediate Workout 1 Exercise Sets Reps Squats 2-3 8-12 Bent Over Barbell Row 2-3 8-12 Barbell Bench Press 2-3 8-12 Tricep French Press 2-3 8-12 Barbell Curl 2-3 8-12 Ab Crunch 2-3 8-12 Cardio Intervals 10 minutes Workout 2 Exercise Sets Reps Dumbbell Lunge 2-3 8-12 Incline Bench Press 2-3 8-12 Lat Pull Down 2-3 8-12 Barbell Military Shoulder Press 2-3 8-12 Seated Dumbbell Curl 2-3 8-12 Figure of 8 Crunch 2-3 8-12 Cardio Intervals 10 minutes Workout 3 Exercise Sets Reps Deadlift 2-3 8-12 Press Up With Ball 2-3 8-12 Chins/Close Grip Pulldown 2-3 8-12 Tricep Pushdown 2-3 8-12 Preacher Curl 2-3 8-12 Standing Cable Crunch 2-3 8-12 Cardio Intervals 10 minutes Cardio and Interval Training Explained Instead of performing long, slow steady aerobic exercise, go hard for short periods of time, like 30 seconds or so, then easy for a minute or two. This is a great way to finish your workout. Warm up for 3 minutes, go hard for 30 seconds, go easy for 90 seconds, go hard again for 30 seconds, go easy again for 90 seconds, go hard again for 30 seconds, then cool down for 2 minutes 30 seconds.