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Fat Loss Through Strength Training

By Myworkouts

Experience
Advanced (3+ years)
Time
28 minutes/day | 3 days/week
Good for
Fat Loss, Gain Strength, Lose Weight, Tone Body
Equipment
45 Degree Leg Press Machine, 1 x Dumbbell, 2 x Dumbbell, Incline Bench, Bodyweight, Barbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Flat Bench, 1 x Kettlebell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Box
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description


Anterior

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Anterior = Muscles on the front of the body

45 Degree Leg Press▶
1. 45 Degree Leg Press
4 sets, 6-10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Goblet Squat▶
2. Goblet Squat
3-5 sets, 6 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press▶
2. Incline Dumbbell Press
3-5 sets, 6 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Walking Dumbbell Lunge▶
3. Walking Dumbbell Lunge
3-5 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Press▶
3. Standing Dumbbell Press
3-5 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunches▶
3. Crunches
3-5 sets, 6 reps, (rest 60s)
Use a dumbbell for added resistance
Time between exercises: 60s
Show Alternative Exercises

Posterior

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Posterior = Muscles on the back of the body

Barbell Deadlift▶
1. Barbell Deadlift
4 sets, 6-10 reps, (rest 120s)
Time between exercises: 60s
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Circuit
Lat Pulldown▶
2. Lat Pulldown
3-5 sets, 6 reps, (rest 90s)
Time between exercises: 60s
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Dumbbell Hip Thrust▶
2. Dumbbell Hip Thrust
3-5 sets, 6 reps, (rest 90s)
Time between exercises: 60s
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Circuit
Kettlebell Swing▶
3. Kettlebell Swing
3-5 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Face Pull▶
3. Face Pull
3-5 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Two-Dumbbell Row▶
3. Bent Over Two-Dumbbell Row
3-5 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Full

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Dumbbell Clean and Press▶
1. Dumbbell Clean and Press
4 sets, 6-10 reps, (rest 120s)
Time between exercises: 60s
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Circuit
Dumbbell Step-Up▶
2. Dumbbell Step-Up
3-5 sets, 6 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises

No media available

2. Russian Twist
3-5 sets, 6 reps, (rest 90s)
Use a weight plate for added resistance
Time between exercises: 60s
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Circuit
Plank▶
3. Plank
3-5 sets, 30-60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Suitcase Dumbbell Carry▶
3. Suitcase Dumbbell Carry
3-5 sets, 30-60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Overhead Squat▶
3. Barbell Overhead Squat
3-5 sets, 30-60s, (rest 60s)
Using Dumbbells
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:07:03 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:07:03 GMT+0000 (Coordinated Universal Time)

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