Fat Burning Training with Saving of Muscle Mass

Google Sheet Workout Export

By Dmitri Gerasimenko

Experience Advanced (3+ years)
Time 76 minutes/day | 6 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

The main think of this workout is have to stay in needed heart rate zone. 

Fat burning zone. 60%- 80% of your MAX heart rate.

MAX Heart Rate = 220 - your AGE

exp: Age is 30 year old. 

Max heart Rate = 220 - 30 = 190 beats per min

60% of Max heart rate = 114 bpm

80% of Max Heart rate = 152 bpm

Have to stay inside this zone (from 114 - 152) while training for Burning Fat.

The workout contains 4 Laps, 15 min each

Need to train different muscle group one by one. 1 min each group (staying inside Heart rate zone), then 30 sec break and next group. At the end any cardio you want for 6 min. This is ONE Lap

Example: Abs 1 min - 30sec rest - Legs 1 min - 30 sec rest - Chest 1 min - 30 sec rest - Back 1 min - 30 sec rest - Shoulders 1 min - 30 sec rest - Arms 1 min - Cardio 6 min    

This is only One Lap!

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Description



Google Sheet Workout Export

No matter how many reps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm for every exercise this day

ExerciseSetsRepsRest
1.Crunches
3-5 sets60s30s
2.Barbell Back Squat
3-5 sets60s30s
3.Chest Dips
3-5 sets60s30s
4.Bent Over Barbell Row
3-5 sets60s30s
5.Standing Barbell Military Press (AKA Overhead Press)
3-5 sets60s30s
6.Seated Alternating Dumbbell Biceps Curl
3-5 sets60s30s
Google Sheet Workout Export

No matter how many reps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm for every exercise this day

ExerciseSetsRepsRest
1.Bicycle Crunch
3-5 sets60s30s
2.45 Degree Leg Press
3-5 sets60s30s
3.Standing Cable Chest Press
3-5 sets60 reps30s
4.Banded Machine T-Bar Row
3-5 sets60 reps30s
5.Seated Machine Shoulder (Military) Press
3-5 sets60 reps30s
6.Lying Close-Grip Barbell Triceps Extension Behind The Head
3-5 sets60 reps30s
Google Sheet Workout Export

No matter how many reps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm for every exercise this day

ExerciseSetsRepsRest
1.Ab Crunch Machine
3-5 sets60s30s
2.Sled 45 Degree Calf Press
3-5 sets60s30s
3.Standing Cable Chest Press
3-5 sets60s30s
4.Banded Upright Row
3-5 sets60s30s
5.Seated Machine Shoulder (Military) Press
3-5 sets60s30s
6.Alternate Seated Hammer Curl
3-5 sets60s30s
Google Sheet Workout Export

No matter how many reps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm for every exercise this day

ExerciseSetsRepsRest
1.Barbell Ab Rollout
3-5 sets60s30s
2.Standing Alternating Dumbbell Shoulder Press
3-5 sets60s30s
3.Barbell Close-Grip Bench Press
3-5 sets60s30s
4.Bent Over Barbell Row
3-5 sets60s30s
5.Alternate Dumbbell Flys
3-5 sets60s30s
6.Alternate Bent Over Dumbbell Kickback
3-5 sets60s30s
Google Sheet Workout Export

No matter how many reps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm for ever exercise

ExerciseSetsRepsRest
1.Crunches
3-5 sets60s30s
2.1 Leg Pushup
3-5 sets60s30s
3.Lying Decline Cable Chest Press
3-5 sets60s30s
4.Bent Over Two-Dumbbell Row
3-5 sets60s30s
5.Seated Barbell Military Press
3-5 sets60s60s
6.Chin-up

See Exercise Notes

3-5 sets60s30s
Google Sheet Workout Export

No matter how many reps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm for every exercise this day

ExerciseSetsRepsRest
1.Decline Bench Knee Raise
3-5 sets60s30s
2.Bodyweight Jump Squat
3-5 sets60s30s
3.Barbell Bench Press
3-5 sets60s30s
4.Wide-Grip Pulldown Behind The Neck
3-5 sets60s30s
5.Seated Behind The Neck Barbell Shoulder Press
3-5 sets60s30s
6.Barbell French Press
3-5 sets60s30s

Date Created: 12/14/2018, UTC


Last Updated: 5/28/2021, UTC





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