Fat Loss Through Strength Training

By Chris Stone

Experience

Beginner (1-2 years)

Days per week

3 days

Time

64 minutes

Genders

Female, Male

Goals

Fat Loss (Female | Male)

Gain Strength (Female | Male)

Tone Body (Female | Male)

Description

A 4-week Fat Loss Resistance Training Program.The focus is on big compound movements, supersets and trisets to help build strength and efficiently burn calories to cause fat reduction!

Source

myworkouts

Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Kettlebell, Machine

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

64 minutes

Genders

Female, Male

Days per week

3 days

Goals

Fat Loss (Female | Male)

Gain Strength (Female | Male)

Tone Body (Female | Male)

Description

A 4-week Fat Loss Resistance Training Program.The focus is on big compound movements, supersets and trisets to help build strength and efficiently burn calories to cause fat reduction!

Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Kettlebell, Machine

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Anterior

Day 2: Posterior

Day 3: Full

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1

Repeat Weeks 1-4

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Anterior = Muscles on the front of the body

Exercise	Sets	Reps	Rest	Notes
1. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	4 sets	6 - 10 reps	120s
2A. Goblet Squat ▶	3 - 5 sets	6 reps	90s
2B. Incline Dumbbell Press ▶	3 - 5 sets	6 reps	90s
3A. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 - 5 sets	6 reps	60s
3B. Standing Dumbbell Press Dumbbell Standing Double Shoulder Press by Coach Bobby Bluford	3 - 5 sets	6 reps	60s
3C. Crunches ▶	3 - 5 sets	6 reps	60s	Use a dumbbell for added resistance

Posterior

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Posterior = Muscles on the back of the body

Exercise	Sets	Reps	Rest
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	6 - 10 reps	120s
2A. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 - 5 sets	6 reps	90s
2B. Dumbbell Hip Thrust ▶	3 - 5 sets	6 reps	90s
3A. Kettlebell Swing ▶	3 - 5 sets	6 reps	60s
3B. Face Pull ▶	3 - 5 sets	6 reps	60s
3C. Bent Over Two-Dumbbell Row ▶	3 - 5 sets	6 reps	60s

Full

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Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Clean and Press ▶	4 sets	6 - 10 reps	120s
2A. Dumbbell Step-Up ▶	3 - 5 sets	6 reps	90s
2B. Russian Twist ▶	3 - 5 sets	6 reps	90s	Use a weight plate for added resistance
3A. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 - 5 sets	30 - 60s	60s
3B. Suitcase Dumbbell Carry Exercise: Suitcase Carry by Harrison Lessans	3 - 5 sets	30 - 60s	60s
3C. Barbell Overhead Squat CrossFit ILC Training Log - Overhead squat / Toes-to-bar by 와우 라이프: WOW Life	3 - 5 sets	30 - 60s	60s	Using Dumbbells