Free personalized workout plan

Fat burning training with saving of muscle mass

By Dmitri Gerasimenko

Experience

Beginner (1-2 years)

Days per week

6 days

Time

76 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)
Fat Loss (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
Description

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.

Show More

Equipment

Bands, Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

76 minutes

Genders

Female, Male

Days per week

6 days

Goals

Athletic Performance (Female | Male)
Fat Loss (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
Description

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.

Show More

Equipment

Bands, Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Pull up bar

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 1



ExerciseSetsRepsRestNotes
1. Crunches
Crunches
3 - 5 sets15 - 60 reps30s
No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm
2. Barbell Squat3 - 5 sets10 - 30s30s
No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm
3. Chest Dips
Chest Dips
3 - 5 sets20 - 50s30s
No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm
4. Bent Over Barbell Row3 - 5 sets20 - 40s30s
No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm
5. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 - 5 sets15 - 30s30s
No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm
6. Seated Alternating Dumbbell Biceps Curl
Seated Alternating Dumbbell Biceps Curl
3 - 5 sets20 - 50s30s
No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm

ExerciseSetsRepsRestNotes
1. Bicycle Crunch3 - 5 sets20 - 50 reps30s
No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm
2. 45 Degree Leg Press3 - 5 sets15 - 30 reps30s
No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm
3. Cable Chest Press
Cable Chest Press
3 - 5 sets15 - 30 reps30s
No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm
4. Banded Machine T-Bar Row3 - 5 sets10 - 50 reps30s
No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm
5. Seated Machine Shoulder (Military) Press
Seated Machine Shoulder (Military) Press
3 - 5 sets15 - 50 reps30s
No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm
6. Lying Close-Grip Barbell Triceps Extension Behind The Head3 - 5 sets15 - 40 reps30s
No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm

ExerciseSetsRepsRestNotes
1. Ab Crunch Machine3 - 5 sets25 - 55 reps30s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm
2. Sled 45 Degree Calf Press
Sled 45 Degree Calf Press
3 - 5 sets20 - 99 reps30s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm
3. Cable Chest Press
Cable Chest Press
3 - 5 sets20 - 50 reps30s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm
4. Banded Upright Row3 - 5 sets15 - 50 reps30s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm
5. Seated Machine Shoulder (Military) Press
Seated Machine Shoulder (Military) Press
3 - 5 sets25 - 50 reps30s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm
6. Alternate Seated Hammer Curl
Alternate Seated Hammer Curl
3 - 5 sets20 - 60 reps30s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm

ExerciseSetsRepsRestNotes
1. Barbell Rollout3 - 5 sets20 - 50 reps30s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm
2. Standing Alternating Dumbbell Shoulder Press
Standing Alternating Dumbbell Shoulder Press
3 - 5 sets20 - 40 reps30s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm
3. Close-Grip Bench Press
Close-Grip Bench Press
3 - 5 sets20 - 40 reps30s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm
4. Bent Over Barbell Row3 - 5 sets15 - 50 reps30s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm
5. Alternate Dumbbell Flys3 - 5 sets30 - 60 reps30s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm
6. Alternate Bent Over Dumbbell Kickback3 - 5 sets30 - 60 reps30s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm

ExerciseSetsRepsRestNotes
1. Crunches
Crunches
3 - 5 sets25 - 50 reps30s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm
2. 1 Leg Pushup3 - 5 sets20 - 50 reps30s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm
3. Lying Decline Cable Chest Press
Lying Decline Cable Chest Press
3 - 5 sets20 - 50 reps30s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm
4. Bent Over Two-Dumbbell Row3 - 5 sets20 - 50 reps30s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm
5. Seated Barbell Military Press3 - 5 sets20 - 50 reps60s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm
6. Chin-up
Chin-up
3 - 5 sets5 - 40 reps30s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm

ExerciseSetsRepsRestNotes
1. Decline Bench Knee Raise
Decline Bench Knee Raise
3 - 5 sets20 - 50 reps30s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm
2. Bodyweight Jump Squat3 - 5 sets20 - 50 reps30s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm
3. Barbell Bench Press3 - 5 sets20 - 50 reps30s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm
4. Wide-Grip Pulldown Behind The Neck3 - 5 sets20 - 50 reps30s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm
5. Seated Behind The Neck Press
Seated Behind The Neck Press
3 - 5 sets20 - 50 reps30s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm
6. French Press
French Press
3 - 5 sets20 - 50 reps30s
No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm

Date Created: 12/14/18, 1:22 PM


Last Updated: 9/12/20, 9:39 PM

Similar Workouts

Similiar full body workouts

Workouts with similar equipment

6 day workouts that are 76 minutes

Workouts with similar exertion and cardio intensity

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.