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Fat Loss Through Strength Training

By Chris Stone

Experience
Beginner (1-2 years)
Time
64 minutes/day | 3 days/week
Good for
Fat Loss, Gain Strength, Lose Weight, Tone Body
Equipment
Barbell, Bench, Bodyweight, Cable, Dumbbell, Kettlebell, Machine
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
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!

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Workout Overview

Week 1

Day 1: Anterior

Day 2: Posterior

Day 3: Full

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest


Anterior

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Anterior = Muscles on the front of the body

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

Posterior

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Posterior = Muscles on the back of the body

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

Full

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Dumbbell Clean and Press demonstrationPlay Dumbbell Clean and Press demonstration
1. Dumbbell Clean and Press
4 sets, 6 - 10 reps, (rest 120s)
Show Alternative Exercises
Circuit
Dumbbell Step-Up▶
2A. Dumbbell Step-Up
3 - 5 sets, 6 reps, (rest 90s)
Show Alternative Exercises
Russian Twist▶
2B. Russian Twist
3 - 5 sets, 6 reps, (rest 90s)
Use a weight plate for added resistance
Show Alternative Exercises
Circuit
Plank demonstrationPlay Plank demonstration
3A. Plank
3 - 5 sets, 30 - 60s, (rest 60s)
Show Alternative Exercises
Suitcase Dumbbell Carry demonstrationPlay Suitcase Dumbbell Carry demonstration
3B. Suitcase Dumbbell Carry
3 - 5 sets, 30 - 60s, (rest 60s)
Show Alternative Exercises
Barbell Overhead Squat demonstrationPlay Barbell Overhead Squat demonstration
3C. Barbell Overhead Squat
3 - 5 sets, 30 - 60s, (rest 60s)
Using Dumbbells
Show Alternative Exercises

Date Created: 11/22/2018, UTC


Last Updated: 9/12/2020, UTC

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