Total Body Weight Loss Routine
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 |
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| 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 | ||
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| 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 | ||
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| 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 | ||
Workout Notes
This workout is best performed using supersets. Do the first exercise on it's own (squat, lunge and deadlift) then superset exercise 2 and 3, then 4 and 5. Finish of by performing the stated abdominal exercise on it's own.
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.
