5 Day Blitz Fat Loss Routine

By Team Allmax

	Intermediate (2-3 years)
	35 minutes/day \| 5 days/week
	Fat Loss
	Pull up bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, Barbell, 1 x Dumbbell, 2 x Dumbbell, Incline Bench, Preacher Curl Bench, Dips (Parallel) Bar, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, 45 Degree Leg Press Machine, Squat Rack, Leg Extension Machine, Machine, Lying Leg Curl Machine, Shoulder Press Machine, Smith Machine, Seated Calf Raise Machine Show More

Average Exertion

Average Cardio Intensity

This 5 day workout routine will maximize fat loss through a combination of high intensity weight training and short bursts of cardio. Each workout is 30 minutes long, and contains all of the resistance training and HIIT cardio that will help you burn more calories as well as maintain your hard earned muscle.

Description

Week 1 Overview

Day 1:

Monday - Back and Biceps

Day 2:

Tuesday - Chest and Triceps

Day 3:

Rest

Day 4:

Thursday - Legs

Day 5:

Friday - Shoulders and Back

Day 6:

Saturday - Calves and Forearms

Day 7:

Rest

Day 1 - Monday - Back and Biceps

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For a warmup, perform HIIT cardio on a stationary bike or rowing machine. 10 minutes total, go all out every 3rd minute (minute 3, minute 6, minute 9)

Exercise	Sets	Reps	Rest
Circuit #1 - 2 rounds Rest 60s between rounds
1A.Pull-up	2 rounds	8-12 reps	0s
1B.Underhand-Grip Lat Pulldown	2 rounds	8-12 reps	60s
Circuit #2 - 2 rounds Rest 60s between rounds
2A.Seated Cable Row	2 rounds	8-12 reps	0s
2B.Bent Over Barbell Row	2 rounds	8-12 reps	60s
3.Bent-Arm Dumbbell Pullover	2 sets	8-12 reps	60s
Circuit #4 - 2 rounds Rest 60s between rounds
4A.Alternating Incline Dumbbell Biceps Curl	2 rounds	8-12 reps	0s
4B.Standing Alternating Dumbbell Curls	2 rounds	8-12 reps	60s
5.Barbell Preacher Curl	2 sets	8-12 reps	60s

Day 2 - Tuesday - Chest and Triceps

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For a warmup, perform HIIT cardio on a stationary bike or rowing machine. 10 minutes total, go all out every 3rd minute (minute 3, minute 6, minute 9)

Exercise	Sets	Reps	Rest
1.Barbell Close-Grip Bench Press	2 sets	8-12 reps	60s
2.Dumbbell Bench Press	2 sets	8-12 reps	60s
Circuit #3 - 2 rounds Rest 60s between rounds
3A.Incline Dumbbell Press	2 rounds	8-12 reps	0s
3B.Chest Dips	2 rounds	8-12 reps	60s
Circuit #4 - 2 rounds Rest 60s between rounds
4A.Bent Over Dumbbell Tricep Kickback	2 rounds	8-12 reps	0s
4B.Rope Cable Triceps Extension	2 rounds	8-12 reps	60s
5.One Arm Standing Dumbbell Extension See Exercise Notes	2 sets	8-12 reps	60s

Day 4 - Thursday - Legs

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Exercise	Sets	Reps	Rest
1.45 Degree Leg Press See Exercise Notes	1 set	20 reps	60s
Circuit #2 - 2 rounds Rest 60s between rounds
2A.Barbell Back Squat	2 rounds	12-15 reps	0s
2B.Crossed-Arm Barbell Front Squat	2 rounds	12-15 reps	60s
3.Leg Extensions See Exercise Notes	2 sets	8-12 reps	60s
Circuit #4 - 2 rounds Rest 60s between rounds
4A.45 Degree Leg Press	2 rounds	12-15 reps	0s
4B.Machine Hack Squat	2 rounds	12-15 reps	60s
5.Lying Leg Curls	2 sets	8-12 reps	60s
6.Stiff-Legged Barbell Deadlift	2 sets	AMAP reps	60s

Day 5 - Friday - Shoulders and Back

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For a warmup, perform HIIT cardio on a stationary bike or rowing machine. 10 minutes total, go all out every 3rd minute (minute 3, minute 6, minute 9)

Exercise	Sets	Reps	Rest
1.Seated Machine Shoulder (Military) Press See Exercise Notes	1 set	15 reps	60s
Circuit #2 - 2 rounds Rest 60s between rounds
2A.Seated Dumbbell Arnold Press	2 rounds	8-12 reps	0s
2B.Rear Delt Raise	2 rounds	8-12 reps	60s
3.Dumbbell Lateral Raise	2 sets	8-12 reps	60s
4.Front Two-Dumbbell Raise	2 sets	8-12 reps	60s
Circuit #5 - 2 rounds Rest 60s between rounds
5A.Barbell Shrug	2 rounds	8-12 reps	0s
5B.Dumbbell Shrug	2 rounds	8-12 reps	0s
5C.Barbell Upright Row	2 rounds	8-12 reps	60s

Day 6 - Saturday - Calves and Forearms

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For a warmup, perform HIIT cardio on a stationary bike or rowing machine. 10 minutes total, go all out every 3rd minute (minute 3, minute 6, minute 9)

Exercise	Sets	Reps	Rest
Circuit #1 - 2 rounds Rest 60s between rounds
1A.Smith Machine Calf Raise	2 rounds	15 reps	0s
1B.Seated Calf Raise Machine	2 rounds	15 reps	60s
2.Sled 45 Degree Calf Press	2 sets	15 reps	60s
3.Seated Palm-Up Barbell Wrist Curl See Exercise Notes	2 sets	15 reps	60s
4.Standing Dumbbell Reverse Curl	2 sets	8-12 reps	60s

Date Created: 4/9/2018, UTC

Last Updated: 10/1/2021, UTC

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Maximum Tension Time For Muscle Growth Workout
Team Allmax
GoalsBuild Muscle
ExperienceAdvanced (3+ years)
Time54 minutes
Workout TypePush / Pull / Legs
Days Per Week4
EquipmentLeg Extension Machine, Barbell, Squat Rack, 45 Degree Leg Press Machine, 2 x Dumbbell, Incline Bench, Bodyweight, Seated Calf Raise Machine, Exercise Ball, Flat Bench, Chest Press (Bench Press) Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, Pull up bar, Hi-Lo Pulley Cable Machine, Lying Leg Curl Machine, Tricep Rope Attachment, 1 x Dumbbell, EZ Bar, Dips (Parallel) Bar

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