Free personalized workout plan

Burn Fat, Build Muscle Barbell Only Workout | Faster Fat Loss™

By Blue Star Nutraceuticals

Experience
Advanced (3+ years)
Time
75 minutes/day | 1 day/week | 3 weeks
Good for
Men's Fat Loss,
Equipment
Barbell
Description

For this workout, you’ll perform 3 lower body barbell exercises.


You’ll perform 3 reps of each exercise as quickly as possible, at the top of each minute, for a total of 9 reps - then you have the remainder of the minute to rest and catch your breath.


For example, if you complete 3 reps of each exercise within 25 seconds, you will have the remaining 35 seconds of the minute to rest and prepare for the next set.


Once the next minute starts, you go again.


You should use a weight that you can comfortably perform 8 reps with for barbell lunges. For example, if you can perform 8 reps of lunges with 135Lb, you should use that weight for all exercises in this workout. That way you can save time, and not have to change weight between exercises.


The goal is to last as many rounds as possible before you drop.


If you make it 5 minutes, consider yourself a novice - you’ve got room to improve.


Last 10-15 minutes, and you’re a well-conditioned intermediate.


20 minutes or more? You’re in the ranks of a well-conditioned athlete!


Workout Instruction:

Perform this workout 3 times this week and you can completely replace boring traditional cardio sessions on a treadmill or elliptical and burn a lot more fat, in a lot less time.


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Media

Week 1


You’ll perform 3 reps of each exercise as quickly as possible, at the top of each minute, for a total of 9 reps - then you have the remainder of the minute to rest and catch your breath.


For example, if you complete 3 reps of each exercise within 25 seconds, you will have the remaining 35 seconds of the minute to rest and prepare for the next set.

ExerciseSetsRepsRest
Circuit1A. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
5 - 20960s
1B. Barbell Lunge
Barbell Lunge demonstrationPlay Barbell Lunge demonstration
5 - 20960s
1C. Stiff-Legged Barbell Deadlift
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
5 - 20960s

Date Created: 3/1/2021, UTC


Last Updated: 3/5/2021, UTC

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